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Pacific saury vs. Mackerel — 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
Pacific saury
vs
Mackerel

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 B1 +96.2%
Contains more Folate +750%
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%
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%
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 B1 +96.2%
Contains more Folate +750%
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%

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 Calcium +840%
Contains more Potassium +24.4%
Contains less Sodium -21.7%
Contains more Copper +142.6%
Contains more Manganese +5030%
Contains more Magnesium +155.3%
Contains more Zinc +19%
Contains more Selenium +218.5%
Equal in Iron - 1.57
Equal in Phosphorus - 278
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +840%
Contains more Potassium +24.4%
Contains less Sodium -21.7%
Contains more Copper +142.6%
Contains more Manganese +5030%
Contains more Magnesium +155.3%
Contains more Zinc +19%
Contains more Selenium +218.5%
Equal in Iron - 1.57
Equal in Phosphorus - 278

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

Pacific saury vs Mackerel infographic
Infographic link

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury 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
47%
Pacific saury
235%
Mackerel
Minerals Daily Need Coverage Score
62%
Pacific saury
64%
Mackerel

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.