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  6. Peanut butter vs. Mackerel

Peanut butter vs. Mackerel — In-Depth Nutrition Comparison

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How are peanut butter and mackerel different?

  • Peanut butter is richer in vitamin B3, vitamin E, fats, copper, and magnesium, while mackerel is higher in vitamin B12, selenium, and vitamin D*.
  • Mackerel covers your daily need for vitamin B12 500% more than peanut butter.
  • Peanut butter contains 4 times more copper than mackerel. Peanut butter contains 0.422mg of copper, while mackerel contains 0.1mg.
  • Peanut butter is lower in sodium.
  • Peanut butter has a higher glycemic index (14) than mackerel (0).

Peanut butter, smooth style, without salt and Fish, mackerel, salted types were used in this article.

Infographic

Peanut butter vs Mackerel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 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 +180%
Contains more IronIron +24.3%
Contains more CopperCopper +322%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +34.7%
Contains more SeleniumSelenium +1690.2%
~equal in Potassium ~520mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
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 +282.4%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +297.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

Nutrient Peanut butter Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 17mg 4450mg 193%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 4.1µg 73.4µg 126%
Manganese 1.665mg 72%
Omega-6 (Linoleic acid) 12.215g 72%
Vitamin B3 13.112mg 3.3mg 61%
Vitamin E 9.1mg 2.38mg 45%
Monounsaturated fat 25.941g 8.32g 44%
Polyunsaturated fat 12.535g 6.21g 42%
Fats 51.36g 25.1g 40%
Copper 0.422mg 0.1mg 36%
Cholesterol 0mg 95mg 32%
Magnesium 168mg 60mg 26%
Vitamin B5 1.137mg 23%
Fiber 5g 0g 20%
Folate 87µg 15µg 18%
Calories 598kcal 305kcal 15%
Saturated fat 10.325g 7.148g 14%
Zinc 2.51mg 1.1mg 13%
Phosphorus 335mg 254mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Protein 22.21g 18.5g 7%
Carbs 22.31g 0g 7%
Choline 63mg 101.6mg 7%
Vitamin K 0.3µg 7.8µg 6%
Vitamin A 0µg 47µg 5%
Iron 1.74mg 1.4mg 4%
Calcium 49mg 66mg 2%
Vitamin B6 0.441mg 0.41mg 2%
Omega-3 (ALA) 0.027g 2%
Potassium 558mg 520mg 1%
Starch 3.56g 1%
Protein per 100 calories 3.7g 6.1g N/A
Calories per 10 g protein 269kcal 165kcal N/A
Weight per 100 calories 17g 33g N/A
Unsaturated / Saturated Fat ratio 3.7 2 N/A
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Vitamin B2 0.192mg 0.19mg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 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
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +20.1%
Contains more FatsFats +104.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3395.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +211.8%
Contains more Poly. FatPolyunsaturated fat +101.9%
Contains less Sat. FatSaturated fat -30.8%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.