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  6. Mackerel vs. Peanut butter

Mackerel vs. Peanut butter — In-Depth Nutrition Comparison

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How are mackerel and peanut butter different?

  • Mackerel is richer in vitamin B12, vitamin D, and selenium, while peanut butter is higher in vitamin B3, vitamin E, copper, magnesium, and fiber.
  • Mackerel covers your daily need for vitamin B12, 500% more than peanut butter.
  • Peanut butter is lower in cholesterol.
  • Peanut butter has a higher glycemic index (14) than mackerel (0).

Fish, mackerel, salted and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Mackerel vs Peanut butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +34.7%
Contains more SeleniumSelenium +1690.2%
Contains more MagnesiumMagnesium +180%
Contains more IronIron +24.3%
Contains more CopperCopper +322%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -99.6%
~equal in Potassium ~558mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +61.3%
Contains more Vitamin EVitamin E +282.4%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +297.3%
Contains more FolateFolate +480%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B6 ~0.441mg

All nutrients comparison - raw data values

Nutrient Mackerel Peanut butter DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 17mg 193%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 4.1µg 126%
Manganese 1.665mg 72%
Vitamin B3 3.3mg 13.112mg 61%
Vitamin E 2.38mg 9.1mg 45%
Monounsaturated fat 8.32g 25.941g 44%
Polyunsaturated fat 6.21g 12.535g 42%
Fats 25.1g 51.36g 40%
Copper 0.1mg 0.422mg 36%
Cholesterol 95mg 0mg 32%
Magnesium 60mg 168mg 26%
Vitamin B5 1.137mg 23%
Fiber 0g 5g 20%
Folate 15µg 87µg 18%
Calories 305kcal 598kcal 15%
Saturated fat 7.148g 10.325g 14%
Zinc 1.1mg 2.51mg 13%
Phosphorus 254mg 335mg 12%
Vitamin B1 0.02mg 0.15mg 11%
Choline 101.6mg 63mg 7%
Carbs 0g 22.31g 7%
Protein 18.5g 22.21g 7%
Vitamin K 7.8µg 0.3µg 6%
Vitamin A 47µg 0µg 5%
Iron 1.4mg 1.74mg 4%
Vitamin B6 0.41mg 0.441mg 2%
Calcium 66mg 49mg 2%
Starch 3.56g 1%
Potassium 520mg 558mg 1%
Net carbs 0g 17.31g N/A
Sugar 0g 10.49g N/A
Vitamin B2 0.19mg 0.192mg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.391g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +3395.9%
Contains more OtherOther +363.7%
Contains more ProteinProtein +20.1%
Contains more FatsFats +104.6%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +211.8%
Contains more Poly. FatPolyunsaturated fat +101.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.