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  6. Walnut vs. Mackerel

Walnut vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Mackerel

  • Walnut has more Copper, Fiber, Vitamin B1, Magnesium, and Folate, however, Mackerel is higher in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Walnut.
  • Walnut has less Sodium.

Food varieties used in this article are Nuts, walnuts, english and Fish, mackerel, salted.

Infographic

Walnut 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.
Walnut
Walnut
8
:
2
Mackerel
Mackerel
Contains more Calcium +48.5%
Contains more Iron +107.9%
Contains more Magnesium +163.3%
Contains more Phosphorus +36.2%
Contains less Sodium -100%
Contains more Zinc +180.9%
Contains more Copper +1486%
Contains more Potassium +17.9%
Contains more Selenium +1398%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +48.5%
Contains more Iron +107.9%
Contains more Magnesium +163.3%
Contains more Phosphorus +36.2%
Contains less Sodium -100%
Contains more Zinc +180.9%
Contains more Copper +1486%
Contains more Potassium +17.9%
Contains more Selenium +1398%

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.
Walnut
Walnut
5
:
7
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B6 +31%
Contains more Folate +553.3%
Contains more Vitamin A +685%
Contains more Vitamin E +240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +188.9%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B6 +31%
Contains more Folate +553.3%
Contains more Vitamin A +685%
Contains more Vitamin E +240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Mackerel
Mackerel
Contains more Fats +159.8%
Contains more Carbs +∞%
Contains more Protein +21.5%
Contains more Water +956.5%
Contains more Other +652.8%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 Fats +159.8%
Contains more Carbs +∞%
Contains more Protein +21.5%
Contains more Water +956.5%
Contains more Other +652.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Mackerel
Mackerel
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +659.6%
Equal in Monounsaturated Fat - 8.32
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -14.3%
Contains more Polyunsaturated fat +659.6%
Equal in Monounsaturated Fat - 8.32

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Mackerel Opinion
Net carbs 7.01g 0g Walnut
Protein 15.23g 18.5g Mackerel
Fats 65.21g 25.1g Walnut
Carbs 13.71g 0g Walnut
Calories 654kcal 305kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0g Mackerel
Fiber 6.7g 0g Walnut
Calcium 98mg 66mg Walnut
Iron 2.91mg 1.4mg Walnut
Magnesium 158mg 60mg Walnut
Phosphorus 346mg 254mg Walnut
Potassium 441mg 520mg Mackerel
Sodium 2mg 4450mg Walnut
Zinc 3.09mg 1.1mg Walnut
Copper 1.586mg 0.1mg Walnut
Manganese 3.414mg Walnut
Selenium 4.9µg 73.4µg Mackerel
Vitamin A 20IU 157IU Mackerel
Vitamin A RAE 1µg 47µg Mackerel
Vitamin E 0.7mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.02mg Walnut
Vitamin B2 0.15mg 0.19mg Mackerel
Vitamin B3 1.125mg 3.3mg Mackerel
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.41mg Walnut
Folate 98µg 15µg Walnut
Vitamin B12 0µg 12µg Mackerel
Vitamin K 2.7µg 7.8µg Mackerel
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Cholesterol 0mg 95mg Walnut
Saturated Fat 6.126g 7.148g Walnut
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 8.933g 8.32g Walnut
Polyunsaturated fat 47.174g 6.21g Walnut

Which food is preferable for your diet?

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

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
33%
Walnut
212%
Mackerel
Minerals Daily Need Coverage Score
152%
Walnut
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 4448mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.022g)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $2)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.