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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

Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 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.
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 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 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 +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.
Walnut oil Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Mackerel 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?

ok
ok
is better in case of low diet
Walnut oil Mackerel
Low Calories diet ok
Low Fats diet ok
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%
Walnut oil
217%
Mackerel
Minerals Daily Need Coverage Score
0%
Walnut oil
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 83mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 4.924g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.