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Salmon vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Salmon and Atlantic Mackerel

  • Salmon has more Vitamin B6, Vitamin B1, Vitamin B5, and Folate, however, Atlantic Mackerel is higher in Vitamin B12, Vitamin D, Iron, Vitamin B2, Magnesium, and Vitamin B3.
  • Atlantic Mackerel covers your daily need of Vitamin B12 246% more than Salmon.
  • Salmon has 34 times more Folate than Atlantic Mackerel. While Salmon has 34µg of Folate, Atlantic Mackerel has only 1µg.

These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Salmon vs Atlantic Mackerel infographic
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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 Calcium +25%
Contains more Phosphorus +16.1%
Contains more Potassium +22.3%
Contains less Sodium -32.2%
Contains more Iron +379.4%
Contains more Magnesium +153.3%
Contains more Zinc +46.5%
Contains more Copper +49%
Equal in Manganese - 0.015
Equal in Selenium - 44.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +25%
Contains more Phosphorus +16.1%
Contains more Potassium +22.3%
Contains less Sodium -32.2%
Contains more Iron +379.4%
Contains more Magnesium +153.3%
Contains more Zinc +46.5%
Contains more Copper +49%
Equal in Manganese - 0.015
Equal in Selenium - 44.1

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.
Salmon
6
:
Contains more Vitamin A +37.7%
Contains more Vitamin C +825%
Contains more Vitamin B1 +93.2%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +62.2%
Contains more Folate +3300%
Contains more Vitamin E +33.3%
Contains more Vitamin D +22.9%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B12 +211.1%
Contains more Vitamin K +4900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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%
Contains more Vitamin A +37.7%
Contains more Vitamin C +825%
Contains more Vitamin B1 +93.2%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +62.2%
Contains more Folate +3300%
Contains more Vitamin E +33.3%
Contains more Vitamin D +22.9%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B12 +211.1%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.8%
Contains more Fats +12.5%
Contains more Other +395%
Equal in Water - 63.55
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +18.8%
Contains more Fats +12.5%
Contains more Other +395%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated fat +35.9%
Contains more Monounsaturated Fat +30.5%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated fat +35.9%
Contains more Monounsaturated Fat +30.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Atlantic Mackerel Opinion
Protein 22.1g 18.6g Salmon
Fats 12.35g 13.89g Atlantic Mackerel
Calories 206kcal 205kcal Salmon
Calcium 15mg 12mg Salmon
Iron 0.34mg 1.63mg Atlantic Mackerel
Magnesium 30mg 76mg Atlantic Mackerel
Phosphorus 252mg 217mg Salmon
Potassium 384mg 314mg Salmon
Sodium 61mg 90mg Salmon
Zinc 0.43mg 0.63mg Atlantic Mackerel
Copper 0.049mg 0.073mg Atlantic Mackerel
Manganese 0.016mg 0.015mg Salmon
Selenium 41.4µg 44.1µg Atlantic Mackerel
Vitamin A 230IU 167IU Salmon
Vitamin A RAE 69µg 50µg Salmon
Vitamin E 1.14mg 1.52mg Atlantic Mackerel
Vitamin D 526IU 643IU Atlantic Mackerel
Vitamin D 13.1µg 16.1µg Atlantic Mackerel
Vitamin C 3.7mg 0.4mg Salmon
Vitamin B1 0.34mg 0.176mg Salmon
Vitamin B2 0.135mg 0.312mg Atlantic Mackerel
Vitamin B3 8.045mg 9.08mg Atlantic Mackerel
Vitamin B5 1.475mg 0.856mg Salmon
Vitamin B6 0.647mg 0.399mg Salmon
Folate 34µg 1µg Salmon
Vitamin B12 2.8µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.248mg 0.208mg Salmon
Threonine 0.969mg 0.815mg Salmon
Isoleucine 1.018mg 0.857mg Salmon
Leucine 1.796mg 1.512mg Salmon
Lysine 2.03mg 1.708mg Salmon
Methionine 0.654mg 0.551mg Salmon
Phenylalanine 0.863mg 0.726mg Salmon
Valine 1.139mg 0.958mg Salmon
Histidine 0.651mg 0.548mg Salmon
Cholesterol 63mg 70mg Salmon
Saturated Fat 2.397g 3.257g Salmon
Omega-3 - DHA 1.457g 1.401g Salmon
Omega-3 - EPA 0.69g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.17g 0.212g Atlantic Mackerel
Monounsaturated Fat 4.181g 5.456g Atlantic Mackerel
Polyunsaturated fat 4.553g 3.35g Salmon

Which food is preferable for your diet?

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

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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
110%
Salmon
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
44%
Salmon
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.86g)
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 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.
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.