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  6. Peanut butter vs. Mackerel

Peanut butter vs. Mackerel — In-Depth Nutrition Comparison

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How are Peanut butter and Mackerel different?

  • Peanut butter is richer in Vitamin B3, Vitamin E , Copper, Magnesium, and Fiber, while Mackerel is higher in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily need of Vitamin B12 500% more than Peanut butter.
  • Peanut butter is lower in Sodium.

Peanut butter, smooth style, without salt and Fish, mackerel, salted types were used in this article.

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.
Peanut butter
Peanut butter
8
:
2
Mackerel
Mackerel
Contains more Iron +24.3%
Contains more Magnesium +180%
Contains more Phosphorus +31.9%
Contains less Sodium -99.6%
Contains more Zinc +128.2%
Contains more Copper +322%
Contains more Calcium +34.7%
Contains more Selenium +1690.2%
Equal in Potassium - 520
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +24.3%
Contains more Magnesium +180%
Contains more Phosphorus +31.9%
Contains less Sodium -99.6%
Contains more Zinc +128.2%
Contains more Copper +322%
Contains more Calcium +34.7%
Contains more Selenium +1690.2%
Equal in Potassium - 520

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.
Peanut butter
Peanut butter
7
:
4
Mackerel
Mackerel
Contains more Vitamin E +282.4%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +297.3%
Contains more Folate +480%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Mackerel
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 +282.4%
Contains more Vitamin B1 +650%
Contains more Vitamin B3 +297.3%
Contains more Folate +480%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.19
Equal in Vitamin B6 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Mackerel
Mackerel
Contains more Protein +20.1%
Contains more Fats +104.6%
Contains more Carbs +∞%
Contains more Water +3395.9%
Contains more Other +363.7%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +20.1%
Contains more Fats +104.6%
Contains more Carbs +∞%
Contains more Water +3395.9%
Contains more Other +363.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Mackerel
Mackerel
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +101.9%
Contains less Saturated Fat -30.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +101.9%
Contains less Saturated Fat -30.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Mackerel Opinion
Net carbs 17.31g 0g Peanut butter
Protein 22.21g 18.5g Peanut butter
Fats 51.36g 25.1g Peanut butter
Carbs 22.31g 0g Peanut butter
Calories 598kcal 305kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0g Mackerel
Fiber 5g 0g Peanut butter
Calcium 49mg 66mg Mackerel
Iron 1.74mg 1.4mg Peanut butter
Magnesium 168mg 60mg Peanut butter
Phosphorus 335mg 254mg Peanut butter
Potassium 558mg 520mg Peanut butter
Sodium 17mg 4450mg Peanut butter
Zinc 2.51mg 1.1mg Peanut butter
Copper 0.422mg 0.1mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 4.1µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 9.1mg 2.38mg Peanut butter
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.15mg 0.02mg Peanut butter
Vitamin B2 0.192mg 0.19mg Peanut butter
Vitamin B3 13.112mg 3.3mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg 0.41mg Peanut butter
Folate 87µg 15µg Peanut butter
Vitamin B12 0µg 12µg Mackerel
Vitamin K 0.3µg 7.8µg Mackerel
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Cholesterol 0mg 95mg Peanut butter
Trans Fat 0.075g Mackerel
Saturated Fat 10.325g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 25.941g 8.32g Peanut butter
Polyunsaturated fat 12.535g 6.21g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
212%
Mackerel
Minerals Daily Need Coverage Score
84%
Peanut butter
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 4433mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 95mg)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $4.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 3.177g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 14)
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. 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/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.