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Mackerel vs. Pacific saury — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 14, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mackerel
vs
Pacific saury

SUMMARY

Mackerel contains more Vitamin B12, D, potassium, Vitamin B6, Vitamin E, iron, and B2.

Pacific saury contains more Vitamin C, Vitamin B1, and less sodium. This fish is also lower in cholesterol and saturated fat.

Introduction

This article shows the main differences between nutrition and the health impact of mackerel and pacific saury. 

What's The Actual Difference?

The term "mackerel" refers to a variety of aquatic fish species. Mackerels are primarily Scombridae family members that live near the bottom of oceans or lakes. These fish are blue-green and grow to be 30 cm long. The color of raw mackerel is grey and greasy

When cooked, mackerel lose its color and turn different shades of light pink or white. Pacific saury is a member of the Scomberesocida family. Pacific saury is dark green to blue. These species also turn yellow, and the reason for this is unknown. Saury, also known as mackerel pike, is approximately 25-30 cm long.

NUTRITION

The food varieties used in the article are northern raw pike and salted mackerel. 

Calories

Pacific saury is considered low calories food. Mackerel has 305 calories per 100g, whereas pacific saury contains 88 calories per 100 g. Mackerel contains three times more calories than pacific saury.

Vitamins

Mackerel contains 70 times more Vitamin K and ten times more Vitamin E than pacific saury. It also has more Vitamin DVitamin B6, Vitamin B2, Vitamin B12, and B3.

Mackerel falls in the range of the top 15% foods as a source of Vitamin B12

Pacific saury is high in Vitamin C and Vitamin B1.

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.
:
Contains more Vitamin A +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +144.6%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +722.5%
Contains more Vitamin B1 +96.2%
Contains more Folate +750%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +144.6%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +722.5%
Contains more Vitamin B1 +96.2%
Contains more Folate +750%

Minerals

Mackerel contains more calcium, zinc, phosphorus, iron, magnesium, copper, and potassium than pacific saury. Mackerel falls in the range of the top 12% of foods as a source of potassium. 

On the other hand, pacific saury is lower in sodium

However, as mackerel is very high in sodium (4450mg per 100g for the food version used in this article), it is better to consume it in moderation.

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.
Contains more Magnesium +155.3%
Contains more Zinc +19%
Contains more Selenium +218.5%
Contains more Calcium +840%
Contains more Potassium +24.4%
Contains less Sodium -21.7%
Contains more Copper +142.6%
Contains more Manganese +5030%
Equal in Iron - 1.67
Equal in Phosphorus - 269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +155.3%
Contains more Zinc +19%
Contains more Selenium +218.5%
Contains more Calcium +840%
Contains more Potassium +24.4%
Contains less Sodium -21.7%
Contains more Copper +142.6%
Contains more Manganese +5030%
Equal in Iron - 1.67
Equal in Phosphorus - 269

Fats

The fat content of mackerel is higher than that of pacific saury. Mackerel contains 25g of fats per 100g, falling in the range of the top 10% of foods as a fat source. Accordingly, mackerel is also higher in saturated and mono/polyunsaturated fats.

Pacific saury contains 40 times less fat: 0.69g per 100g.

Carbs

Both fishes have no carbs.

Cholesterol

Mackerel contains two times more cholesterol than pacific saury.

Mackerel has 95mg per 100g, while pacific saury contains 39g per 100g. 

Protein

Both pacific saury and mackerel have almost equal amounts of protein.

Mackerel has 18.5g of protein, and pacific saury contains 19.26g per 100g.

HEALTH IMPACT

Cardiovascular Health

According to research, omega-3 fatty acids may help balance blood pressure and lower the risk of developing heart disease. To avoid cardiovascular problems, researchers recommend eating two servings of fatty fish per week, equivalent to 250 milligrams of omega-3 fatty acids. Omega-3 fatty acids also have anti-triglyceridemic, hemostatic, and anti-atherogenic properties, which may improve the structure and function of the heart.

Pacific saury and mackerel contain high levels of gamma-tocopherol, which has anti-inflammatory properties and benefits the cardiovascular system [1] [2].

However, pacific saury contains less sodium and saturated fat, so it is a better choice if you have cardiovascular problems.

Diabetes

To begin with, these fish contain no carbohydrates, which means they will not raise your blood sugar levels after eating.

Furthermore, studies suggest that fish oil may lower the risk of impaired glucose tolerance and hepatic steatosis. Omega-3 fatty acids from fatty fish and omega-6 fatty acids from linoleic acid are recommended for type 2 diabetes patients due to their positive effects on lipoprotein concentrations. Incorporating fish oil into your daily meal or diet can improve metabolic features associated with type 2 diabetes [3].

Mercury

The mercury in seafood depends on species and environmental pollution levels. In particular, King mackerel contains a high amount of mercury, but you can substitute it with Atlantic mackerel due to its low mercury levels. Pacific saury is a small fish that feeds on plankton and has lower mercury levels [5].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 14, 2022
Medically reviewed by Igor Bussel

Infographic

Mackerel vs Pacific saury infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1041.7%
Contains more Other +1079.1%
Contains more Water +37.9%
Equal in Protein - 24.54
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +1041.7%
Contains more Other +1079.1%
Contains more Water +37.9%
Equal in Protein - 24.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1758.4%
Contains more Polyunsaturated fat +650.4%
Contains less Saturated Fat -92.4%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +1758.4%
Contains more Polyunsaturated fat +650.4%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury Opinion
Protein 23.85g 24.54g Pacific saury
Fats 17.81g 1.56g Mackerel
Calories 262kcal 119kcal Mackerel
Calcium 15mg 141mg Pacific saury
Iron 1.57mg 1.67mg Pacific saury
Magnesium 97mg 38mg Mackerel
Phosphorus 278mg 269mg Mackerel
Potassium 401mg 499mg Pacific saury
Sodium 83mg 65mg Pacific saury
Zinc 0.94mg 0.79mg Mackerel
Copper 0.094mg 0.228mg Pacific saury
Manganese 0.02mg 1.026mg Pacific saury
Selenium 51.6µg 16.2µg Mackerel
Vitamin A 180IU 81IU Mackerel
Vitamin A RAE 54µg 24µg Mackerel
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.312mg Pacific saury
Vitamin B2 0.412mg 0.195mg Mackerel
Vitamin B3 6.85mg 2.801mg Mackerel
Vitamin B5 0.99mg 0.865mg Mackerel
Vitamin B6 0.46mg 0.138mg Mackerel
Folate 2µg 17µg Pacific saury
Vitamin B12 19µg 2.31µg Mackerel
Tryptophan 0.267mg 0.275mg Pacific saury
Threonine 1.045mg 1.076mg Pacific saury
Isoleucine 1.099mg 1.131mg Pacific saury
Leucine 1.938mg 1.994mg Pacific saury
Lysine 2.19mg 2.254mg Pacific saury
Methionine 0.706mg 0.726mg Pacific saury
Phenylalanine 0.931mg 0.958mg Pacific saury
Valine 1.228mg 1.264mg Pacific saury
Histidine 0.702mg 0.722mg Pacific saury
Cholesterol 75mg 110mg Mackerel
Saturated Fat 4.176g 0.319g Pacific saury
Omega-3 - DHA 0.699g 0.288g Mackerel
Omega-3 - EPA 0.504g 0.11g Mackerel
Omega-3 - DPA 0.106g 0.049g Mackerel
Monounsaturated Fat 7.006g 0.377g Mackerel
Polyunsaturated fat 4.3g 0.573g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
235%
Mackerel
47%
Pacific saury
Minerals Daily Need Coverage Score
64%
Mackerel
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 3.857g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 35mg)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.