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.
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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 more MagnesiumMagnesium | +163.3% |
| Contains more CalciumCalcium | +48.5% |
| Contains more IronIron | +107.9% |
| Contains more CopperCopper | +1486% |
| Contains more ZincZinc | +180.9% |
| Contains more PhosphorusPhosphorus | +36.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +17.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1605% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +31% |
| Contains more FolateFolate | +553.3% |
| Contains more Vitamin AVitamin A | +4600% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more CholineCholine | +159.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Polyunsaturated fat | 47.174g | 6.21g | 273% |
| Sodium | 2mg | 4450mg | 193% |
| Copper | 1.586mg | 0.1mg | 165% |
| Manganese | 3.414mg | 148% | |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Selenium | 4.9µg | 73.4µg | 125% |
| Fats | 65.21g | 25.1g | 62% |
| Cholesterol | 0mg | 95mg | 32% |
| Vitamin B1 | 0.341mg | 0.02mg | 27% |
| Fiber | 6.7g | 0g | 27% |
| Magnesium | 158mg | 60mg | 23% |
| Folate | 98µg | 15µg | 21% |
| Iron | 2.91mg | 1.4mg | 19% |
| Zinc | 3.09mg | 1.1mg | 18% |
| Calories | 654kcal | 305kcal | 17% |
| Vitamin B3 | 1.125mg | 3.3mg | 14% |
| Phosphorus | 346mg | 254mg | 13% |
| Choline | 39.2mg | 101.6mg | 11% |
| Vitamin E | 0.7mg | 2.38mg | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B6 | 0.537mg | 0.41mg | 10% |
| Protein | 15.23g | 18.5g | 7% |
| Carbs | 13.71g | 0g | 5% |
| Saturated fat | 6.126g | 7.148g | 5% |
| Vitamin A | 1µg | 47µg | 5% |
| Vitamin K | 2.7µg | 7.8µg | 4% |
| Vitamin B2 | 0.15mg | 0.19mg | 3% |
| Calcium | 98mg | 66mg | 3% |
| Potassium | 441mg | 520mg | 2% |
| Monounsaturated fat | 8.933g | 8.32g | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 0g | N/A |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +159.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +21.5% |
| Contains more WaterWater | +956.5% |
| Contains more OtherOther | +652.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Poly. FatPolyunsaturated fat | +659.6% |
~equal in
Monounsaturated fat
~8.32g