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  6. Mackerel vs. Mixed nuts

Mackerel vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between mackerel and mixed nuts

  • Mackerel is richer in vitamin B12 and selenium, yet mixed nuts are richer in copper, manganese, magnesium, fiber, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index than mixed nuts.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Mackerel vs Mixed nuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more SeleniumSelenium +52.2%
Contains more MagnesiumMagnesium +136.1%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +66.2%
Contains more CopperCopper +864.9%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +64%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +10100%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110.2%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more FolateFolate +4050%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Mixed nuts DV% diff.
Vitamin B12 19µg 0µg 792%
Copper 0.094mg 0.907mg 90%
Manganese 0.02mg 2.04mg 88%
Polyunsaturated fat 4.3g 14.612g 69%
Fats 17.81g 53.95g 56%
Monounsaturated fat 7.006g 28.488g 54%
Vitamin E 7.82mg 52%
Selenium 51.6µg 33.9µg 32%
Magnesium 97mg 229mg 31%
Fiber 0g 7g 28%
Phosphorus 278mg 456mg 25%
Cholesterol 75mg 0mg 25%
Zinc 0.94mg 3.36mg 22%
Saturated fat 4.176g 8.711g 21%
Folate 2µg 83µg 20%
Vitamin B2 0.412mg 0.196mg 17%
Calories 262kcal 607kcal 17%
Iron 1.57mg 2.61mg 13%
Calcium 15mg 117mg 10%
Choline 52mg 9%
Protein 23.85g 20.04g 8%
Vitamin B6 0.46mg 0.352mg 8%
Potassium 401mg 632mg 7%
Carbs 0g 21.05g 7%
Vitamin A 54µg 0µg 6%
Vitamin K 5.7µg 5%
Vitamin B3 6.85mg 7.709mg 5%
Vitamin B5 0.99mg 1.14mg 3%
Vitamin B1 0.159mg 0.189mg 3%
Sodium 83mg 5mg 3%
Starch 4.2g 2%
Vitamin C 0.4mg 0.5mg 0%
Net carbs 0g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.267mg 0.22mg 0%
Threonine 1.045mg 0.703mg 0%
Isoleucine 1.099mg 0.826mg 0%
Leucine 1.938mg 1.656mg 0%
Lysine 2.19mg 0.782mg 0%
Methionine 0.706mg 0.283mg 0%
Phenylalanine 0.931mg 1.182mg 0%
Valine 1.228mg 1.001mg 0%
Histidine 0.702mg 0.572mg 0%
Omega-3 - EPA 0.504g 0.005g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.106g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +19%
Contains more WaterWater +2461.1%
Contains more OtherOther +76%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -52.1%
Contains more Mono. FatMonounsaturated fat +306.6%
Contains more Poly. FatPolyunsaturated fat +239.8%

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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/175120/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.