Walnut oil vs. Mackerel — In-Depth Nutrition Comparison
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A recap on differences between walnut oil and mackerel
- Mackerel is higher than walnut oil in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5.
- Mackerel covers your daily vitamin B12 needs 792% more than walnut oil.
- Walnut oil contains 2 times more saturated fat than mackerel. While walnut oil contains 9.1g of saturated fat, mackerel contains only 4.176g.
Food varieties used in this article are Oil, walnut and Fish, mackerel, Atlantic, cooked, dry heat.
Infographic
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more FatsFats | +461.5% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
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 | +225.4% |
| Contains more Poly. FatPolyunsaturated fat | +1372.1% |
| Contains less Sat. FatSaturated fat | -54.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Polyunsaturated fat | 63.3g | 4.3g | 393% |
| Fats | 100g | 17.81g | 126% |
| Selenium | 0µg | 51.6µg | 94% |
| Protein | 0g | 23.85g | 48% |
| Vitamin B3 | 0mg | 6.85mg | 43% |
| Phosphorus | 0mg | 278mg | 40% |
| Monounsaturated fat | 22.8g | 7.006g | 39% |
| Vitamin B6 | 0mg | 0.46mg | 35% |
| Vitamin B2 | 0mg | 0.412mg | 32% |
| Calories | 884kcal | 262kcal | 31% |
| Cholesterol | 0mg | 75mg | 25% |
| Magnesium | 0mg | 97mg | 23% |
| Saturated fat | 9.1g | 4.176g | 22% |
| Vitamin B5 | 0mg | 0.99mg | 20% |
| Iron | 0mg | 1.57mg | 20% |
| Vitamin B1 | 0mg | 0.159mg | 13% |
| Vitamin K | 15µg | 13% | |
| Potassium | 0mg | 401mg | 12% |
| Copper | 0mg | 0.094mg | 10% |
| Zinc | 0mg | 0.94mg | 9% |
| Vitamin A | 0µg | 54µg | 6% |
| Sodium | 0mg | 83mg | 4% |
| Vitamin E | 0.4mg | 3% | |
| Calcium | 0mg | 15mg | 2% |
| Manganese | 0.02mg | 1% | |
| Folate | 0µg | 2µg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0mg | 0.267mg | 0% |
| Threonine | 0mg | 1.045mg | 0% |
| Isoleucine | 0mg | 1.099mg | 0% |
| Leucine | 0mg | 1.938mg | 0% |
| Lysine | 0mg | 2.19mg | 0% |
| Methionine | 0mg | 0.706mg | 0% |
| Phenylalanine | 0mg | 0.931mg | 0% |
| Valine | 0mg | 1.228mg | 0% |
| Histidine | 0mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
4%
217%
Minerals Daily Need Coverage Score
0%
64%
Comparison summary
Which food is lower in Cholesterol?
Walnut oil is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 83mg)
Which food is cheaper?
Walnut oil is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mackerel is lower in Saturated fat (difference - 4.924g)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)