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  6. Mixed nuts vs. Mackerel

Mixed nuts vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between mixed nuts and mackerel

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

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

Infographic

Mixed nuts vs Mackerel 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
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%
Contains more SeleniumSelenium +52.2%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4050%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110.2%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +202.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +19%
Contains more WaterWater +2461.1%
Contains more OtherOther +76%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
217%
Mackerel
Minerals Daily Need Coverage Score
139%
Mixed nuts
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 78mg)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $4)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 4.535g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 24)

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