Mackerel vs. Walnut — In-Depth Nutrition Comparison
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A recap on differences between mackerel and walnut
- Mackerel has more vitamin B12, vitamin D, and selenium; however, walnut is higher in copper, fiber, vitamin B1, magnesium, and folate.
- Mackerel covers your daily vitamin B12 needs 500% more than walnut.
- Walnut has less cholesterol.
Food varieties used in this article are Fish, mackerel, salted and Nuts, walnuts, english.
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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.
| Contains more PotassiumPotassium | +17.9% |
| Contains more SeleniumSelenium | +1398% |
| Contains more MagnesiumMagnesium | +163.3% |
| Contains more CalciumCalcium | +48.5% |
| Contains more IronIron | +107.9% |
| Contains more CopperCopper | +1486% |
| Contains more ZincZinc | +180.9% |
| Contains more PhosphorusPhosphorus | +36.2% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +4600% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more CholineCholine | +159.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1605% |
| Contains more Vitamin B6Vitamin B6 | +31% |
| Contains more FolateFolate | +553.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Polyunsaturated fat | 6.21g | 47.174g | 273% |
| Sodium | 4450mg | 2mg | 193% |
| Copper | 0.1mg | 1.586mg | 165% |
| Manganese | 3.414mg | 148% | |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Selenium | 73.4µg | 4.9µg | 125% |
| Fats | 25.1g | 65.21g | 62% |
| Cholesterol | 95mg | 0mg | 32% |
| Vitamin B1 | 0.02mg | 0.341mg | 27% |
| Fiber | 0g | 6.7g | 27% |
| Magnesium | 60mg | 158mg | 23% |
| Folate | 15µg | 98µg | 21% |
| Iron | 1.4mg | 2.91mg | 19% |
| Zinc | 1.1mg | 3.09mg | 18% |
| Calories | 305kcal | 654kcal | 17% |
| Vitamin B3 | 3.3mg | 1.125mg | 14% |
| Phosphorus | 254mg | 346mg | 13% |
| Choline | 101.6mg | 39.2mg | 11% |
| Vitamin E | 2.38mg | 0.7mg | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B6 | 0.41mg | 0.537mg | 10% |
| Protein | 18.5g | 15.23g | 7% |
| Carbs | 0g | 13.71g | 5% |
| Saturated fat | 7.148g | 6.126g | 5% |
| Vitamin A | 47µg | 1µg | 5% |
| Vitamin K | 7.8µg | 2.7µg | 4% |
| Vitamin B2 | 0.19mg | 0.15mg | 3% |
| Calcium | 66mg | 98mg | 3% |
| Potassium | 520mg | 441mg | 2% |
| Monounsaturated fat | 8.32g | 8.933g | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 0g | 7.01g | N/A |
| Sugar | 0g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.5% |
| Contains more WaterWater | +956.5% |
| Contains more OtherOther | +652.8% |
| Contains more FatsFats | +159.8% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Poly. FatPolyunsaturated fat | +659.6% |
~equal in
Monounsaturated fat
~8.933g