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Salmon vs. Mackerel — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Salmon
vs
Mackerel

Summary

Mackerel is higher in calories and fats, and it is richer in proteins, phosphorus, zinc, magnesium, copper, selenium, iron, and vitamins B2 and B12.  It has higher mercury levels. On the other hand, Salmon is richer in omega-3 fats, vitamins B1, B3, B5, B6, E, D, and folate.

Introduction

Mackerel are saltwater fish that usually live in schools of fish in the ocean. They are about 30 cm on average, and they are considered fatty fish due to their rich profile in omega fats. Mackerel are mostly eaten in Europe, specifically Germany, the United Kingdom, and France. The three countries combined consumed 51% of the total mackerel market globally. Mackerel fish have a property which is spoilage, and mackerel fish skin gets spoiled very quickly. However, it is a fish that is commonly eaten and has oily meat. Mackerel fish can be wild type and farmed; most of the market is wild type.

Salmon, on the other hand, live in saltwater areas. However, migrating to sweetwater areas to breed. There are two types of salmon, which are the wild type and the farmed type. Opposite to mackerel, most of the salmon fish is farmed, and in size, it is bigger. It is also an oily fish and is mostly eaten in Europe specifically, Belgium, Denmark, Norway, among other countries. Salmon has a bigger market than mackerel fish globally, highlighting its importance in the culinary world.

In this article, we will discuss the difference between mackerel and salmon according to their main differences, nutritional content comparison, weight loss and diets, and health impacts.

What are their main differences?

Their differences come on different layers,: taste, flavor, size, types, price, shelf life, and the culinary world.

Taste and flavor

Mackerel and salmon are oily fish. Mackerel is a bony fish and is less salty than salmon, it has an authentic taste, but some describe it as close to tuna. Salmon, on the other hand, has fleshier meat and has an authentic smoky, fresh taste.

Size

The average size of a mackerel fish is small compared to salmon. Mackerel are 30 cm on average, whereas salmon are larger than that on average.

Types

There are over 30 types of mackerel that are very close to one another, although many differences do exist between them. On the other hand, there are fewer types of salmon than mackerel; most varieties are within the pacific types.

Price

Salmon is a more expensive fish than mackerel. As better the fish gets and if it is smoked or not, all these factors make the salmon more expensive than the standard.

Shelf life

Mackerel has a very short life, even if refrigerated. The skin of the mackerel spoils quickly; thus, most mackerel found in markets are either salted, cured, or pickled so that it doesn’t get spoiled. On the other hand, salmon has a longer shelf life.

Culinary world

Mackerel is mostly available in cured and pickled forms in the market. They are even available as fresh; however, fresh mackerel has to be eaten the same day that it is caught. Different varieties of foods can be prepared with mackerel, for example, fried, pan-grilled, chargrilled, added to rice, and can even be consumed pickled and cured.

On the other hand, salmon has a wider variety of usages. Salmon is consumed raw, most notably in Japanese sushi. They can also be grilled and smoked before being served as a salmon steak. Salmon can also be found in soups and warm dishes in European countries.

Nutritional content comparison

Glycemic index

Salmon and mackerel have a glycemic index equal to 0.

Calories

Mackerel has higher calories than salmon. Mackerel contains 262 calories per 100g, whereas salmon contains 206 calories for the same weight.

Carbohydrates

Mackerel and salmon are devoid of carbohydrates. Their carb content is 0.

Protein

Mackerel and salmon are very rich in proteins, and their essential amino acid profiles are very versatile and rich. For comparative reasons, mackerel is richer in proteins compared to salmon.

 

Fats

Mackerel and salmon are fatty fish; however, mackerel contains much more fat than salmon.

Salmon contains lower amounts of saturated fats; however, mackerel contains higher amounts of monounsaturated fats. 

In the diagram below, we can visualize their distributions.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +21.6%
Contains more Fats +44.2%
Contains more Other +533.8%
Equal in Protein - 23.85
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Water +21.6%
Contains more Fats +44.2%
Contains more Other +533.8%
Equal in Protein - 23.85

Omega fats

When it comes to the most important fat in these fishes, the omega-3 DHA/EPA fats, salmon is a better source of omega fats than mackerel.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +67.6%
Equal in Polyunsaturated fat - 4.3
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +67.6%
Equal in Polyunsaturated fat - 4.3

Vitamins

Salmon and mackerel have very rich and versatile vitamin profiles. Salmon is richer in vitamins B1, B3, B5, B6, E, D, and folate. Of these vitamins, B3, B5, and B6 are more than the recommended daily values; in addition, vitamin B12, which is also high in salmon (however, less than the vitamin B12 content of mackerel), is also more than the recommended daily value.

On the other hand, mackerel is richer in vitamins B2 and B12. 

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
10
:
Contains more Vitamin A +27.8%
Contains more Vitamin C +825%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +40.7%
Contains more Folate +1600%
Contains more Vitamin B2 +205.2%
Contains more Vitamin B12 +578.6%
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% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +27.8%
Contains more Vitamin C +825%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +40.7%
Contains more Folate +1600%
Contains more Vitamin B2 +205.2%
Contains more Vitamin B12 +578.6%

Minerals

Mackerel is richer in phosphorus, zinc, magnesium, copper, selenium, and iron. 

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 less Sodium -26.5%
Contains more Iron +361.8%
Contains more Magnesium +223.3%
Contains more Phosphorus +10.3%
Contains more Zinc +118.6%
Contains more Copper +91.8%
Contains more Manganese +25%
Contains more Selenium +24.6%
Equal in Calcium - 15
Equal in Potassium - 401
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 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -26.5%
Contains more Iron +361.8%
Contains more Magnesium +223.3%
Contains more Phosphorus +10.3%
Contains more Zinc +118.6%
Contains more Copper +91.8%
Contains more Manganese +25%
Contains more Selenium +24.6%
Equal in Calcium - 15
Equal in Potassium - 401

Health impacts and diets

From the previous section, we can conclude that both mackerel and salmon are packed with proteins, “good” fats, minerals, and vitamins. They contain 0 amounts of carbs and have a glycemic index equal to 0. All these combined qualify them to be a good match for dietary foods. However, there are some matters of concern; for example, cured or pickled mackerel are very high in sodium and high in trans fats, and cholesterol. In moderation and control, their intake shouldn’t cause any health issues.

Vegan diet

Salmon and mackerel cannot be eaten in vegan diets as they are animal products.

Keto

Both mackerel and salmon are fit to be eaten on the keto diet. They contain 0g of carbs and have a glycemic index equal to 0, which is suitable for the keto diet. In addition to these, they are rich in “good fats,” vitamins, and minerals which overall provide a good balance to everyday meals.

Bodybuilding

Because of their high protein content, both mackerel and salmon are highly recommended for bodybuilders and athletes, in addition to their mineral and vitamin content, which replaces their biochemical requirements for long-term health and outcomes.

Health impacts

Cardiovascular health

Omega-3 fatty acids may improve heart function by lowering blood triglyceride levels, acting as an antihypertensive, antiarrhythmic, and anti-atherogenic agent. (1)

Omega-3 fatty acids are antiarrhythmic, antithrombotic, and anti-inflammatory. Omega-3 fats are recommended in the dietetic plan for people who have hyperlipidemia, hypertension, and arthritis. Omega-3 and medications don’t react. (2)

Researchers from the American Medical Association Journal discovered that omega-3 fatty acids could lower blood pressure and minimize your risk of developing heart disease. (3)

Salmon contains bioactive PLs that have antithrombotic and anti-atherogenic cardioprotective properties. (4)

Higher doses of omega-3 fatty acids are necessary to reduce increased triglyceride levels (2 to 4g per day) as well as morning stiffness and the number of sensitive joints in rheumatoid arthritis patients (at least 3g per day). (5) (6)

According to research, gamma-tocopherol (gT) has positive cardiovascular effects due to its anti-inflammatory activity. (7)

Diabetes

Diabetes therapy is based on dietary recommendations, including changes in dietary fat quality. Increased intake of long-chain omega-3 fatty acids from fatty fish (salmon, sardine) and omega-6 fatty acids from linoleic acid may be suggested for type 2 diabetes patients. (8)

A high-fat diet supplemented with fish oil improved metabolic characteristics linked with type 2 diabetes, such as decreased glucose tolerance and hepatic steatosis. (9)

Cancer

Consumption of omega fats reduces the risk of developing cancer. Vitamins A, D, and omega fats have anti-inflammatory effects and inhibit the growth of prostatic, colon, and mammary carcinomas. (10)

Inflammation

Salmon and mackerel have anti-inflammatory properties due to their omega-3 content, which may contribute to their preventive activities against atherosclerosis, and plaque rupture and reduce risks of cardiovascular mortality. (1)

Antioxidant activity

Carotenoids are found in salmon, a red-colored fish (astaxanthin). Because of its high antioxidant capabilities, astaxanthin may have biological activities relating to growth, reproduction, and tissue health. (11)

Astaxanthin also possesses antibacterial properties against Helicobacter pylori. (11)

Downsides and risks

Cancer

Farmed salmon and mackerel may raise the risk of cancer due to pollution. Toxicity and cancer risk may be minimal in fish produced under controlled conditions. (5)

Mercury, babies, and pregnancy

Methylmercury, which is present in wild salmon and mackerel, can build up in human tissues. It affects the development of the brain and nervous tissue in babies. On the other hand, mackerel is high in mercury; specifically, king mackerel has very high levels of mercury. (12)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 13, 2023
Medically reviewed by Igor Bussel

Infographic

Salmon vs Mackerel infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Mackerel Opinion
Protein 22.1g 23.85g Mackerel
Fats 12.35g 17.81g Mackerel
Calories 206kcal 262kcal Mackerel
Calcium 15mg 15mg
Iron 0.34mg 1.57mg Mackerel
Magnesium 30mg 97mg Mackerel
Phosphorus 252mg 278mg Mackerel
Potassium 384mg 401mg Mackerel
Sodium 61mg 83mg Salmon
Zinc 0.43mg 0.94mg Mackerel
Copper 0.049mg 0.094mg Mackerel
Manganese 0.016mg 0.02mg Mackerel
Selenium 41.4µg 51.6µg Mackerel
Vitamin A 230IU 180IU Salmon
Vitamin A RAE 69µg 54µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0.4mg Salmon
Vitamin B1 0.34mg 0.159mg Salmon
Vitamin B2 0.135mg 0.412mg Mackerel
Vitamin B3 8.045mg 6.85mg Salmon
Vitamin B5 1.475mg 0.99mg Salmon
Vitamin B6 0.647mg 0.46mg Salmon
Folate 34µg 2µg Salmon
Vitamin B12 2.8µg 19µg Mackerel
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.267mg Mackerel
Threonine 0.969mg 1.045mg Mackerel
Isoleucine 1.018mg 1.099mg Mackerel
Leucine 1.796mg 1.938mg Mackerel
Lysine 2.03mg 2.19mg Mackerel
Methionine 0.654mg 0.706mg Mackerel
Phenylalanine 0.863mg 0.931mg Mackerel
Valine 1.139mg 1.228mg Mackerel
Histidine 0.651mg 0.702mg Mackerel
Cholesterol 63mg 75mg Salmon
Saturated Fat 2.397g 4.176g Salmon
Omega-3 - DHA 1.457g 0.699g Salmon
Omega-3 - EPA 0.69g 0.504g Salmon
Omega-3 - DPA 0.17g 0.106g Salmon
Monounsaturated Fat 4.181g 7.006g Mackerel
Polyunsaturated fat 4.553g 4.3g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Mackerel
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
110%
Salmon
235%
Mackerel
Minerals Daily Need Coverage Score
44%
Salmon
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 1.779g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.