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Smoked salmon vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Smoked salmon and Mackerel

  • Smoked salmon is richer in Copper, yet Mackerel is richer in Vitamin B12, Selenium, Vitamin B2, Magnesium, Phosphorus, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Mackerel is 656% higher.
  • Smoked salmon contains 8 times more Sodium than Mackerel. Smoked salmon contains 672mg of Sodium, while Mackerel contains 83mg.

Food types used in this article are Fish, salmon, chinook, smoked and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Smoked salmon vs 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 Copper +144.7%
Contains more Calcium +36.4%
Contains more Iron +84.7%
Contains more Magnesium +438.9%
Contains more Phosphorus +69.5%
Contains more Potassium +129.1%
Contains less Sodium -87.6%
Contains more Zinc +203.2%
Contains more Manganese +17.6%
Contains more Selenium +59.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Copper +144.7%
Contains more Calcium +36.4%
Contains more Iron +84.7%
Contains more Magnesium +438.9%
Contains more Phosphorus +69.5%
Contains more Potassium +129.1%
Contains less Sodium -87.6%
Contains more Zinc +203.2%
Contains more Manganese +17.6%
Contains more Selenium +59.3%

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 +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +591.3%
Contains more Vitamin B2 +307.9%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +65.5%
Contains more Vitamin B12 +482.8%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 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 +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +591.3%
Contains more Vitamin B2 +307.9%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +65.5%
Contains more Vitamin B12 +482.8%
Equal in Folate - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +35.2%
Contains more Protein +30.5%
Contains more Fats +312.3%
Equal in Other - 5.07
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +35.2%
Contains more Protein +30.5%
Contains more Fats +312.3%
Equal in Other - 5.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +246.3%
Contains more Polyunsaturated fat +332.2%
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +246.3%
Contains more Polyunsaturated fat +332.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Mackerel Opinion
Protein 18.28g 23.85g Mackerel
Fats 4.32g 17.81g Mackerel
Calories 117kcal 262kcal Mackerel
Calcium 11mg 15mg Mackerel
Iron 0.85mg 1.57mg Mackerel
Magnesium 18mg 97mg Mackerel
Phosphorus 164mg 278mg Mackerel
Potassium 175mg 401mg Mackerel
Sodium 672mg 83mg Mackerel
Zinc 0.31mg 0.94mg Mackerel
Copper 0.23mg 0.094mg Smoked salmon
Manganese 0.017mg 0.02mg Mackerel
Selenium 32.4µg 51.6µg Mackerel
Vitamin A 87IU 180IU Mackerel
Vitamin A RAE 26µg 54µg Mackerel
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.023mg 0.159mg Mackerel
Vitamin B2 0.101mg 0.412mg Mackerel
Vitamin B3 4.72mg 6.85mg Mackerel
Vitamin B5 0.87mg 0.99mg Mackerel
Vitamin B6 0.278mg 0.46mg Mackerel
Folate 2µg 2µg
Vitamin B12 3.26µg 19µg Mackerel
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.267mg Mackerel
Threonine 0.801mg 1.045mg Mackerel
Isoleucine 0.842mg 1.099mg Mackerel
Leucine 1.486mg 1.938mg Mackerel
Lysine 1.679mg 2.19mg Mackerel
Methionine 0.541mg 0.706mg Mackerel
Phenylalanine 0.714mg 0.931mg Mackerel
Valine 0.942mg 1.228mg Mackerel
Histidine 0.538mg 0.702mg Mackerel
Cholesterol 23mg 75mg Smoked salmon
Saturated Fat 0.929g 4.176g Smoked salmon
Omega-3 - DHA 0.267g 0.699g Mackerel
Omega-3 - EPA 0.183g 0.504g Mackerel
Omega-3 - DPA 0.073g 0.106g Mackerel
Monounsaturated Fat 2.023g 7.006g Mackerel
Polyunsaturated fat 0.995g 4.3g Mackerel

Which food is preferable for your diet?

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

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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
99%
Smoked salmon
235%
Mackerel
Minerals Daily Need Coverage Score
49%
Smoked salmon
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 3.247g)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 589mg)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.