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Mackerel vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Brazil nut

  • Mackerel is higher in Vitamin B12, and Vitamin B3, yet Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin B1, and Fiber.
  • Brazil nut covers your daily Selenium needs 3392% more than Mackerel.
  • The amount of Saturated Fat in Mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Nuts, brazilnuts, dried, unblanched.

Infographic

Mackerel vs Brazil nut 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.
Contains more Calcium +966.7%
Contains more Iron +54.8%
Contains more Magnesium +287.6%
Contains more Phosphorus +160.8%
Contains more Potassium +64.3%
Contains less Sodium -96.4%
Contains more Zinc +331.9%
Contains more Copper +1754.3%
Contains more Manganese +6015%
Contains more Selenium +3615.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +966.7%
Contains more Iron +54.8%
Contains more Magnesium +287.6%
Contains more Phosphorus +160.8%
Contains more Potassium +64.3%
Contains less Sodium -96.4%
Contains more Zinc +331.9%
Contains more Copper +1754.3%
Contains more Manganese +6015%
Contains more Selenium +3615.1%

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 A +∞%
Contains more Vitamin B2 +1077.1%
Contains more Vitamin B3 +2222%
Contains more Vitamin B5 +438%
Contains more Vitamin B6 +355.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +75%
Contains more Vitamin B1 +288.1%
Contains more Folate +1000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1077.1%
Contains more Vitamin B3 +2222%
Contains more Vitamin B5 +438%
Contains more Vitamin B6 +355.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +75%
Contains more Vitamin B1 +288.1%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.6%
Contains more Water +1457.6%
Contains more Other +48.2%
Contains more Fats +276.8%
Contains more Carbs +∞%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +66.6%
Contains more Water +1457.6%
Contains more Other +48.2%
Contains more Fats +276.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +240.8%
Contains more Polyunsaturated fat +467.4%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +240.8%
Contains more Polyunsaturated fat +467.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Brazil nut Opinion
Net carbs 0g 4.24g Brazil nut
Protein 23.85g 14.32g Mackerel
Fats 17.81g 67.1g Brazil nut
Carbs 0g 11.74g Brazil nut
Calories 262kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Mackerel
Fiber 0g 7.5g Brazil nut
Calcium 15mg 160mg Brazil nut
Iron 1.57mg 2.43mg Brazil nut
Magnesium 97mg 376mg Brazil nut
Phosphorus 278mg 725mg Brazil nut
Potassium 401mg 659mg Brazil nut
Sodium 83mg 3mg Brazil nut
Zinc 0.94mg 4.06mg Brazil nut
Copper 0.094mg 1.743mg Brazil nut
Manganese 0.02mg 1.223mg Brazil nut
Selenium 51.6µg 1917µg Brazil nut
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 5.65mg Brazil nut
Vitamin C 0.4mg 0.7mg Brazil nut
Vitamin B1 0.159mg 0.617mg Brazil nut
Vitamin B2 0.412mg 0.035mg Mackerel
Vitamin B3 6.85mg 0.295mg Mackerel
Vitamin B5 0.99mg 0.184mg Mackerel
Vitamin B6 0.46mg 0.101mg Mackerel
Folate 2µg 22µg Brazil nut
Vitamin B12 19µg 0µg Mackerel
Tryptophan 0.267mg 0.135mg Mackerel
Threonine 1.045mg 0.365mg Mackerel
Isoleucine 1.099mg 0.518mg Mackerel
Leucine 1.938mg 1.19mg Mackerel
Lysine 2.19mg 0.49mg Mackerel
Methionine 0.706mg 1.124mg Brazil nut
Phenylalanine 0.931mg 0.639mg Mackerel
Valine 1.228mg 0.76mg Mackerel
Histidine 0.702mg 0.409mg Mackerel
Cholesterol 75mg 0mg Brazil nut
Saturated Fat 4.176g 16.134g Mackerel
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 23.879g Brazil nut
Polyunsaturated fat 4.3g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
28%
Brazil nut
Minerals Daily Need Coverage Score
64%
Mackerel
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 11.958g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $3.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.