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  6. Mackerel vs. Peanut butter

Mackerel vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between mackerel and peanut butter

  • Mackerel is higher in vitamin B12, selenium, and vitamin B2, yet peanut butter is higher in manganese, vitamin B3, copper, folate, and fiber.
  • Mackerel covers your daily vitamin B12 needs 792% more than peanut butter.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Peanut butter, smooth style, without salt.

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 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more SeleniumSelenium +1158.5%
Contains more MagnesiumMagnesium +73.2%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +10.8%
Contains more CopperCopper +348.9%
Contains more ZincZinc +167%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +8225%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +114.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more FolateFolate +4250%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B6 ~0.441mg

All nutrients comparison - raw data values

Nutrient Mackerel Peanut butter DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 4.1µg 86%
Manganese 0.02mg 1.665mg 72%
Vitamin E 9.1mg 61%
Polyunsaturated fat 4.3g 12.535g 55%
Fats 17.81g 51.36g 52%
Monounsaturated fat 7.006g 25.941g 47%
Vitamin B3 6.85mg 13.112mg 39%
Copper 0.094mg 0.422mg 36%
Saturated fat 4.176g 10.325g 28%
Cholesterol 75mg 0mg 25%
Folate 2µg 87µg 21%
Fiber 0g 5g 20%
Vitamin B2 0.412mg 0.192mg 17%
Calories 262kcal 598kcal 17%
Magnesium 97mg 168mg 17%
Zinc 0.94mg 2.51mg 14%
Choline 63mg 11%
Phosphorus 278mg 335mg 8%
Carbs 0g 22.31g 7%
Vitamin A 54µg 0µg 6%
Potassium 401mg 558mg 5%
Sodium 83mg 17mg 3%
Calcium 15mg 49mg 3%
Vitamin B5 0.99mg 1.137mg 3%
Protein 23.85g 22.21g 3%
Iron 1.57mg 1.74mg 2%
Vitamin B6 0.46mg 0.441mg 1%
Vitamin B1 0.159mg 0.15mg 1%
Starch 3.56g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 17.31g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.267mg 0.231mg 0%
Threonine 1.045mg 0.525mg 0%
Isoleucine 1.099mg 0.616mg 0%
Leucine 1.938mg 1.546mg 0%
Lysine 2.19mg 0.681mg 0%
Methionine 0.706mg 0.265mg 0%
Phenylalanine 0.931mg 1.202mg 0%
Valine 1.228mg 0.782mg 0%
Histidine 0.702mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +4230.9%
Contains more OtherOther +75.4%
Contains more FatsFats +188.4%
Contains more CarbsCarbs +∞%
~equal in Protein ~22.21g

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
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 -59.6%
Contains more Mono. FatMonounsaturated fat +270.3%
Contains more Poly. FatPolyunsaturated fat +191.5%

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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. 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.