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  6. Brazil nut vs. Mackerel

Brazil nut vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and mackerel

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, and fiber, yet mackerel is higher in vitamin B12 and vitamin B3.
  • 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 Nuts, brazilnuts, dried, unblanched and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +287.6%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +54.8%
Contains more CopperCopper +1754.3%
Contains more ZincZinc +331.9%
Contains more PhosphorusPhosphorus +160.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +6015%
Contains more SeleniumSelenium +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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +288.1%
Contains more FolateFolate +1000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1077.1%
Contains more Vitamin B3Vitamin B3 +2222%
Contains more Vitamin B5Vitamin B5 +438%
Contains more Vitamin B6Vitamin B6 +355.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Mackerel DV% diff.
Selenium 1917µg 51.6µg 3392%
Vitamin B12 0µg 19µg 792%
Copper 1.743mg 0.094mg 183%
Polyunsaturated fat 24.399g 4.3g 134%
Fats 67.1g 17.81g 76%
Magnesium 376mg 97mg 66%
Phosphorus 725mg 278mg 64%
Saturated fat 16.134g 4.176g 54%
Manganese 1.223mg 0.02mg 52%
Monounsaturated fat 23.879g 7.006g 42%
Vitamin B3 0.295mg 6.85mg 41%
Vitamin B1 0.617mg 0.159mg 38%
Vitamin E 5.65mg 38%
Fiber 7.5g 0g 30%
Vitamin B2 0.035mg 0.412mg 29%
Zinc 4.06mg 0.94mg 28%
Vitamin B6 0.101mg 0.46mg 28%
Cholesterol 0mg 75mg 25%
Calories 659kcal 262kcal 20%
Protein 14.32g 23.85g 19%
Vitamin B5 0.184mg 0.99mg 16%
Calcium 160mg 15mg 15%
Iron 2.43mg 1.57mg 11%
Potassium 659mg 401mg 8%
Vitamin A 0µg 54µg 6%
Folate 22µg 2µg 5%
Choline 28.8mg 5%
Carbs 11.74g 0g 4%
Sodium 3mg 83mg 3%
Vitamin C 0.7mg 0.4mg 0%
Net carbs 4.24g 0g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.267mg 0%
Threonine 0.365mg 1.045mg 0%
Isoleucine 0.518mg 1.099mg 0%
Leucine 1.19mg 1.938mg 0%
Lysine 0.49mg 2.19mg 0%
Methionine 1.124mg 0.706mg 0%
Phenylalanine 0.639mg 0.931mg 0%
Valine 0.76mg 1.228mg 0%
Histidine 0.409mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.106g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +276.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +66.6%
Contains more WaterWater +1457.6%
Contains more OtherOther +48.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +240.8%
Contains more Poly. FatPolyunsaturated fat +467.4%
Contains less Sat. FatSaturated fat -74.1%

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