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  6. Peanut butter vs. Mackerel

Peanut butter vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and mackerel

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

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

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +73.2%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +348.9%
Contains more ZincZinc +167%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +8225%
Contains more SeleniumSelenium +1158.5%
~equal in Iron ~1.57mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +114.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.159mg
~equal in Vitamin B6 ~0.46mg

All nutrients comparison - raw data values

Nutrient Peanut butter Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 4.1µg 51.6µg 86%
Manganese 1.665mg 0.02mg 72%
Vitamin E 9.1mg 61%
Polyunsaturated fat 12.535g 4.3g 55%
Fats 51.36g 17.81g 52%
Monounsaturated fat 25.941g 7.006g 47%
Vitamin B3 13.112mg 6.85mg 39%
Copper 0.422mg 0.094mg 36%
Saturated fat 10.325g 4.176g 28%
Cholesterol 0mg 75mg 25%
Folate 87µg 2µg 21%
Fiber 5g 0g 20%
Vitamin B2 0.192mg 0.412mg 17%
Calories 598kcal 262kcal 17%
Magnesium 168mg 97mg 17%
Zinc 2.51mg 0.94mg 14%
Choline 63mg 11%
Phosphorus 335mg 278mg 8%
Carbs 22.31g 0g 7%
Vitamin A 0µg 54µg 6%
Potassium 558mg 401mg 5%
Sodium 17mg 83mg 3%
Calcium 49mg 15mg 3%
Vitamin B5 1.137mg 0.99mg 3%
Protein 22.21g 23.85g 3%
Iron 1.74mg 1.57mg 2%
Vitamin B6 0.441mg 0.46mg 1%
Vitamin B1 0.15mg 0.159mg 1%
Starch 3.56g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 17.31g 0g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.267mg 0%
Threonine 0.525mg 1.045mg 0%
Isoleucine 0.616mg 1.099mg 0%
Leucine 1.546mg 1.938mg 0%
Lysine 0.681mg 2.19mg 0%
Methionine 0.265mg 0.706mg 0%
Phenylalanine 1.202mg 0.931mg 0%
Valine 0.782mg 1.228mg 0%
Histidine 0.557mg 0.702mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.106g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +188.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +4230.9%
Contains more OtherOther +75.4%
~equal in Protein ~23.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +270.3%
Contains more Poly. FatPolyunsaturated fat +191.5%
Contains less Sat. FatSaturated fat -59.6%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.