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  6. Atlantic Mackerel vs. Salmon raw

Atlantic Mackerel vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between Atlantic Mackerel and Salmon raw

  • Atlantic Mackerel has more Vitamin B12, Selenium, Magnesium, Iron, and Vitamin B3, however, Salmon raw has more Vitamin B6, Copper, Vitamin B5, and Folate.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 230% more.
  • Atlantic Mackerel has 3 times more Saturated Fat than Salmon raw. Atlantic Mackerel has 3.257g of Saturated Fat, while Salmon raw has 0.981g.

The food varieties used in the comparison are Fish, mackerel, Atlantic, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Atlantic Mackerel vs Salmon raw 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.
Atlantic Mackerel
Atlantic Mackerel
4
:
5
Salmon raw
Salmon raw
Contains more Iron +103.8%
Contains more Magnesium +162.1%
Contains more Selenium +20.8%
Contains more Potassium +56.1%
Contains less Sodium -51.1%
Contains more Copper +242.5%
Equal in Calcium - 12
Equal in Phosphorus - 200
Equal in Zinc - 0.64
Equal in Manganese - 0.016
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Iron +103.8%
Contains more Magnesium +162.1%
Contains more Selenium +20.8%
Contains more Potassium +56.1%
Contains less Sodium -51.1%
Contains more Copper +242.5%
Equal in Calcium - 12
Equal in Phosphorus - 200
Equal in Zinc - 0.64
Equal in Manganese - 0.016

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.
Atlantic Mackerel
Atlantic Mackerel
7
:
5
Salmon raw
Salmon raw
Contains more Vitamin A +317.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B12 +173.9%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +21.8%
Contains more Vitamin B5 +94.4%
Contains more Vitamin B6 +105%
Contains more Folate +2400%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +317.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B12 +173.9%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +21.8%
Contains more Vitamin B5 +94.4%
Contains more Vitamin B6 +105%
Contains more Folate +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
1
:
3
Salmon raw
Salmon raw
Contains more Fats +119.1%
Contains more Other +34.3%
Equal in Protein - 19.84
Equal in Water - 68.5
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +119.1%
Contains more Other +34.3%
Equal in Protein - 19.84
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +159.4%
Contains more Polyunsaturated fat +31.9%
Contains less Saturated Fat -69.9%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +159.4%
Contains more Polyunsaturated fat +31.9%
Contains less Saturated Fat -69.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Salmon raw Opinion
Protein 18.6g 19.84g Salmon raw
Fats 13.89g 6.34g Atlantic Mackerel
Calories 205kcal 142kcal Atlantic Mackerel
Calcium 12mg 12mg
Iron 1.63mg 0.8mg Atlantic Mackerel
Magnesium 76mg 29mg Atlantic Mackerel
Phosphorus 217mg 200mg Atlantic Mackerel
Potassium 314mg 490mg Salmon raw
Sodium 90mg 44mg Salmon raw
Zinc 0.63mg 0.64mg Salmon raw
Copper 0.073mg 0.25mg Salmon raw
Manganese 0.015mg 0.016mg Salmon raw
Selenium 44.1µg 36.5µg Atlantic Mackerel
Vitamin A 167IU 40IU Atlantic Mackerel
Vitamin A RAE 50µg 12µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.226mg Salmon raw
Vitamin B2 0.312mg 0.38mg Salmon raw
Vitamin B3 9.08mg 7.86mg Atlantic Mackerel
Vitamin B5 0.856mg 1.664mg Salmon raw
Vitamin B6 0.399mg 0.818mg Salmon raw
Folate 1µg 25µg Salmon raw
Vitamin B12 8.71µg 3.18µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.222mg Salmon raw
Threonine 0.815mg 0.87mg Salmon raw
Isoleucine 0.857mg 0.914mg Salmon raw
Leucine 1.512mg 1.613mg Salmon raw
Lysine 1.708mg 1.822mg Salmon raw
Methionine 0.551mg 0.587mg Salmon raw
Phenylalanine 0.726mg 0.775mg Salmon raw
Valine 0.958mg 1.022mg Salmon raw
Histidine 0.548mg 0.584mg Salmon raw
Cholesterol 70mg 55mg Salmon raw
Saturated Fat 3.257g 0.981g Salmon raw
Omega-3 - DHA 1.401g 1.115g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.321g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.287g Salmon raw
Monounsaturated Fat 5.456g 2.103g Atlantic Mackerel
Polyunsaturated fat 3.35g 2.539g Atlantic Mackerel

Which food is preferable for your diet?

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

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
171%
Atlantic Mackerel
83%
Salmon raw
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 2.276g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is cheaper?
Atlantic Mackerel
Atlantic Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
?
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.
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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.