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  6. Atlantic Mackerel vs. Pacific saury raw

Atlantic Mackerel vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are Atlantic Mackerel and Pacific saury raw different?

  • Atlantic Mackerel is higher than Pacific saury raw in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Iron, and Magnesium.
  • Atlantic Mackerel covers your daily need of Vitamin B12 280% more than Pacific saury raw.
  • Atlantic Mackerel contains 28 times more Saturated Fat than Pacific saury raw. Atlantic Mackerel contains 3.257g of Saturated Fat, while Pacific saury raw contains 0.118g.

Fish, mackerel, Atlantic, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Atlantic Mackerel vs Pacific saury 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
5
:
5
Pacific saury raw
Pacific saury raw
Contains more Iron +196.4%
Contains more Magnesium +145.2%
Contains more Potassium +21.2%
Contains more Copper +43.1%
Contains more Selenium +250%
Contains more Calcium +375%
Contains less Sodium -56.7%
Contains more Manganese +1500%
Equal in Phosphorus - 220
Equal in Zinc - 0.67
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +196.4%
Contains more Magnesium +145.2%
Contains more Potassium +21.2%
Contains more Copper +43.1%
Contains more Selenium +250%
Contains more Calcium +375%
Contains less Sodium -56.7%
Contains more Manganese +1500%
Equal in Phosphorus - 220
Equal in Zinc - 0.67

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
10
:
2
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +138.6%
Contains more Vitamin E +660%
Contains more Vitamin D +544%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +294.8%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +241%
Contains more Vitamin B12 +335.5%
Contains more Vitamin K +4900%
Contains more Vitamin C +850%
Contains more Folate +1400%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +138.6%
Contains more Vitamin E +660%
Contains more Vitamin D +544%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +294.8%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +241%
Contains more Vitamin B12 +335.5%
Contains more Vitamin K +4900%
Contains more Vitamin C +850%
Contains more Folate +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Pacific saury raw
Pacific saury raw
Contains more Fats +1913%
Contains more Other +250.4%
Contains more Water +24.2%
Equal in Protein - 19.26
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +1913%
Contains more Other +250.4%
Contains more Water +24.2%
Equal in Protein - 19.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +3375.2%
Contains more Polyunsaturated fat +1558.4%
Contains less Saturated Fat -96.4%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +3375.2%
Contains more Polyunsaturated fat +1558.4%
Contains less Saturated Fat -96.4%

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 Pacific saury raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Pacific saury raw Opinion
Protein 18.6g 19.26g Pacific saury raw
Fats 13.89g 0.69g Atlantic Mackerel
Calories 205kcal 88kcal Atlantic Mackerel
Calcium 12mg 57mg Pacific saury raw
Iron 1.63mg 0.55mg Atlantic Mackerel
Magnesium 76mg 31mg Atlantic Mackerel
Phosphorus 217mg 220mg Pacific saury raw
Potassium 314mg 259mg Atlantic Mackerel
Sodium 90mg 39mg Pacific saury raw
Zinc 0.63mg 0.67mg Pacific saury raw
Copper 0.073mg 0.051mg Atlantic Mackerel
Manganese 0.015mg 0.24mg Pacific saury raw
Selenium 44.1µg 12.6µg Atlantic Mackerel
Vitamin A 167IU 70IU Atlantic Mackerel
Vitamin A RAE 50µg 21µg Atlantic Mackerel
Vitamin E 1.52mg 0.2mg Atlantic Mackerel
Vitamin D 643IU 99IU Atlantic Mackerel
Vitamin D 16.1µg 2.5µg Atlantic Mackerel
Vitamin C 0.4mg 3.8mg Pacific saury raw
Vitamin B1 0.176mg 0.058mg Atlantic Mackerel
Vitamin B2 0.312mg 0.063mg Atlantic Mackerel
Vitamin B3 9.08mg 2.3mg Atlantic Mackerel
Vitamin B5 0.856mg 0.75mg Atlantic Mackerel
Vitamin B6 0.399mg 0.117mg Atlantic Mackerel
Folate 1µg 15µg Pacific saury raw
Vitamin B12 8.71µg 2µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.216mg Pacific saury raw
Threonine 0.815mg 0.844mg Pacific saury raw
Isoleucine 0.857mg 0.887mg Pacific saury raw
Leucine 1.512mg 1.565mg Pacific saury raw
Lysine 1.708mg 1.768mg Pacific saury raw
Methionine 0.551mg 0.57mg Pacific saury raw
Phenylalanine 0.726mg 0.752mg Pacific saury raw
Valine 0.958mg 0.992mg Pacific saury raw
Histidine 0.548mg 0.567mg Pacific saury raw
Cholesterol 70mg 39mg Pacific saury raw
Saturated Fat 3.257g 0.118g Pacific saury raw
Omega-3 - DHA 1.401g 0.074g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.033g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.014g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.157g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.202g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Pacific saury 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 3.139g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.