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Hazelnut vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Hazelnut and Mackerel

  • Hazelnut is richer in Copper, Vitamin E , Vitamin B1, Iron, and Fiber, while Mackerel is higher in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Hazelnut.

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Fish, mackerel, salted.

Infographic

Hazelnut 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.
Contains more Calcium +72.7%
Contains more Iron +235.7%
Contains more Magnesium +171.7%
Contains more Phosphorus +14.2%
Contains more Potassium +30.8%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +1625%
Contains more Selenium +2958.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +72.7%
Contains more Iron +235.7%
Contains more Magnesium +171.7%
Contains more Phosphorus +14.2%
Contains more Potassium +30.8%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +1625%
Contains more Selenium +2958.3%

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 E +531.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3115%
Contains more Vitamin B6 +37.3%
Contains more Folate +653.3%
Contains more Vitamin K +82.1%
Contains more Vitamin A +685%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin E +531.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3115%
Contains more Vitamin B6 +37.3%
Contains more Folate +653.3%
Contains more Vitamin K +82.1%
Contains more Vitamin A +685%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +142%
Contains more Carbs +∞%
Contains more Protein +23.7%
Contains more Water +709.8%
Contains more Other +485.2%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +142%
Contains more Carbs +∞%
Contains more Protein +23.7%
Contains more Water +709.8%
Contains more Other +485.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +448.7%
Contains more Polyunsaturated fat +27.5%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +448.7%
Contains more Polyunsaturated fat +27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Mackerel Opinion
Net carbs 7g 0g Hazelnut
Protein 14.95g 18.5g Mackerel
Fats 60.75g 25.1g Hazelnut
Carbs 16.7g 0g Hazelnut
Calories 628kcal 305kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0g Mackerel
Fiber 9.7g 0g Hazelnut
Calcium 114mg 66mg Hazelnut
Iron 4.7mg 1.4mg Hazelnut
Magnesium 163mg 60mg Hazelnut
Phosphorus 290mg 254mg Hazelnut
Potassium 680mg 520mg Hazelnut
Sodium 0mg 4450mg Hazelnut
Zinc 2.45mg 1.1mg Hazelnut
Copper 1.725mg 0.1mg Hazelnut
Manganese 6.175mg Hazelnut
Selenium 2.4µg 73.4µg Mackerel
Vitamin A 20IU 157IU Mackerel
Vitamin A RAE 1µg 47µg Mackerel
Vitamin E 15.03mg 2.38mg Hazelnut
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.02mg Hazelnut
Vitamin B2 0.113mg 0.19mg Mackerel
Vitamin B3 1.8mg 3.3mg Mackerel
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg 0.41mg Hazelnut
Folate 113µg 15µg Hazelnut
Vitamin B12 0µg 12µg Mackerel
Vitamin K 14.2µg 7.8µg Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Cholesterol 0mg 95mg Hazelnut
Saturated Fat 4.464g 7.148g Hazelnut
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 45.652g 8.32g Hazelnut
Polyunsaturated fat 7.92g 6.21g Hazelnut

Which food is preferable for your diet?

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

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
71%
Hazelnut
212%
Mackerel
Minerals Daily Need Coverage Score
197%
Hazelnut
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4450mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 2.684g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $3.8)
Which food is richer in minerals?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.