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Mackerel vs Salmon - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 4406mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 6.167g)
Which food contains less Sugars?
Salmon
Salmon contains less Sugars (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Mackerel
47
Salmon
Mineral Summary Score
100
Mackerel
25
Salmon

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Salmon
Contains more Iron +75%
Contains more Calcium +450%
Contains more Magnesium +106.9%
Contains more Zinc +71.9%
Contains more Phosphorus +27%
Contains more Copper +150%
Contains less Sodium -99%
Equal in Potassium - 490
Contains more Iron +75%
Contains more Calcium +450%
Contains more Magnesium +106.9%
Contains more Zinc +71.9%
Contains more Phosphorus +27%
Contains more Copper +150%
Contains less Sodium -99%
Equal in Potassium - 490

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Salmon
Contains more Vitamin A +292.5%
Contains more Vitamin B12 +277.4%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%
Contains more Vitamin A +292.5%
Contains more Vitamin B12 +277.4%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
119%
Salmon
Carbohydrates
0%
Mackerel
0%
Salmon
Fats
116%
Mackerel
29%
Salmon

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Salmon Opinion
Calories 305 142 Mackerel
Protein 18.5 19.84 Salmon
Fats 25.1 6.34 Mackerel
Vitamin C 0 0
Carbs 0 0
Cholesterol 95 55 Salmon
Vitamin D 1006 Mackerel
Iron 1.4 0.8 Mackerel
Calcium 66 12 Mackerel
Potassium 520 490 Mackerel
Magnesium 60 29 Mackerel
Sugars 0 Mackerel
Fiber 0 0
Copper 0.1 0.25 Salmon
Zinc 1.1 0.64 Mackerel
Starch
Phosphorus 254 200 Mackerel
Sodium 4450 44 Salmon
Vitamin A 157 40 Mackerel
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.02 0.226 Salmon
Vitamin B2 0.19 0.38 Salmon
Vitamin B3 3.3 7.86 Salmon
Vitamin B5 1.664 Salmon
Vitamin B6 0.41 0.818 Salmon
Vitamin B12 12 3.18 Mackerel
Vitamin K 7.8 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.148 0.981 Salmon
Monounsaturated Fat 8.32 2.103 Mackerel
Polyunsaturated fat 6.21 2.539 Mackerel
Tryptophan 0.222 Salmon
Threonine 0.87 Salmon
Isoleucine 0.914 Salmon
Leucine 1.613 Salmon
Lysine 1.822 Salmon
Methionine 0.587 Salmon
Phenylalanine 0.775 Salmon
Valine 1.022 Salmon
Histidine 0.584 Salmon
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.