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  6. Almonds vs. Mackerel

Almonds vs. Mackerel — In-Depth Nutrition Comparison

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Differences between almonds and mackerel

  • Almonds are higher in vitamin E, copper, vitamin B2, fiber, magnesium, and phosphorus; however, mackerel is richer in vitamin B12, selenium, and vitamin D*.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Almonds have less sodium.

The food types used in this comparison are Nuts, almonds and Fish, mackerel, salted.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +307.6%
Contains more PotassiumPotassium +41%
Contains more IronIron +165%
Contains more CopperCopper +931%
Contains more ZincZinc +183.6%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1690.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin EVitamin E +976.9%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +498.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +193.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +199.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Almonds Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 1mg 4450mg 193%
Vitamin E 25.63mg 2.38mg 155%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 4.1µg 73.4µg 126%
Copper 1.031mg 0.1mg 103%
Manganese 2.179mg 95%
Vitamin B2 1.138mg 0.19mg 73%
Monounsaturated fat 31.551g 8.32g 58%
Magnesium 270mg 60mg 50%
Fiber 12.5g 0g 50%
Polyunsaturated fat 12.329g 6.21g 41%
Fats 49.93g 25.1g 38%
Cholesterol 0mg 95mg 32%
Phosphorus 481mg 254mg 32%
Iron 3.71mg 1.4mg 29%
Vitamin B6 0.137mg 0.41mg 21%
Calcium 269mg 66mg 20%
Zinc 3.12mg 1.1mg 18%
Vitamin B1 0.205mg 0.02mg 15%
Saturated fat 3.802g 7.148g 15%
Calories 579kcal 305kcal 14%
Vitamin B5 0.471mg 9%
Choline 52.1mg 101.6mg 9%
Carbs 21.55g 0g 7%
Vitamin K 0µg 7.8µg 7%
Folate 44µg 15µg 7%
Potassium 733mg 520mg 6%
Protein 21.15g 18.5g 5%
Vitamin A 0µg 47µg 5%
Vitamin B3 3.618mg 3.3mg 2%
Protein per 100 calories 3.7g 6.1g N/A
Calories per 10 g protein 274kcal 165kcal N/A
Weight per 100 calories 17g 33g N/A
Unsaturated / Saturated Fat ratio 12 2 N/A
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.391g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +98.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +875.1%
Contains more OtherOther +352.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -46.8%
Contains more Mono. FatMonounsaturated fat +279.2%
Contains more Poly. FatPolyunsaturated fat +98.5%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.