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  6. Mackerel vs. Almonds

Mackerel vs. Almonds — In-Depth Nutrition Comparison

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Differences between mackerel and almonds

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

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

Infographic

Mackerel vs Almonds 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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%
Contains more SeleniumSelenium +1690.2%
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%

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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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%
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 +∞%
Contains more Vitamin EVitamin E +976.9%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +498.9%
Contains more FolateFolate +193.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.618mg

All nutrients comparison - raw data values

Nutrient Mackerel Almonds DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 1mg 193%
Vitamin E 2.38mg 25.63mg 155%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 4.1µg 126%
Copper 0.1mg 1.031mg 103%
Manganese 2.179mg 95%
Vitamin B2 0.19mg 1.138mg 73%
Monounsaturated fat 8.32g 31.551g 58%
Magnesium 60mg 270mg 50%
Fiber 0g 12.5g 50%
Polyunsaturated fat 6.21g 12.329g 41%
Fats 25.1g 49.93g 38%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 481mg 32%
Iron 1.4mg 3.71mg 29%
Vitamin B6 0.41mg 0.137mg 21%
Calcium 66mg 269mg 20%
Zinc 1.1mg 3.12mg 18%
Vitamin B1 0.02mg 0.205mg 15%
Saturated fat 7.148g 3.802g 15%
Calories 305kcal 579kcal 14%
Vitamin B5 0.471mg 9%
Choline 101.6mg 52.1mg 9%
Carbs 0g 21.55g 7%
Vitamin K 7.8µg 0µg 7%
Folate 15µg 44µg 7%
Potassium 520mg 733mg 6%
Protein 18.5g 21.15g 5%
Vitamin A 47µg 0µg 5%
Vitamin B3 3.3mg 3.618mg 2%
Protein per 100 calories 6.1g 3.7g N/A
Calories per 10 g protein 165kcal 274kcal N/A
Weight per 100 calories 33g 17g N/A
Unsaturated / Saturated Fat ratio 2 12 N/A
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g 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 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.391g 0g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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
Contains more WaterWater +875.1%
Contains more OtherOther +352.7%
Contains more ProteinProtein +14.3%
Contains more FatsFats +98.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.