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  6. Sockeye salmon vs. Atlantic Mackerel

Sockeye salmon vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Important differences between Sockeye salmon and Atlantic Mackerel

  • Sockeye salmon has more Vitamin B6, Phosphorus, Choline, Vitamin B5, and Vitamin B3, however, Atlantic Mackerel has more Vitamin B12, Selenium, Iron, and Magnesium.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 177% more.
  • Sockeye salmon has 2 times more Vitamin B6 than Atlantic Mackerel. Sockeye salmon has 0.827mg of Vitamin B6, while Atlantic Mackerel has 0.399mg.
  • Sockeye salmon is lower in Saturated Fat.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Sockeye salmon vs Atlantic Mackerel infographic
Infographic link

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.
Sockeye salmon
Sockeye salmon
3
:
7
Atlantic Mackerel
Atlantic Mackerel
Contains more Phosphorus +40.6%
Contains more Potassium +38.9%
Contains more Iron +213.5%
Contains more Magnesium +111.1%
Contains more Zinc +14.5%
Contains more Manganese +15.4%
Contains more Selenium +24.2%
Equal in Calcium - 12
Equal in Sodium - 90
Equal in Copper - 0.073
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Phosphorus +40.6%
Contains more Potassium +38.9%
Contains more Iron +213.5%
Contains more Magnesium +111.1%
Contains more Zinc +14.5%
Contains more Manganese +15.4%
Contains more Selenium +24.2%
Equal in Calcium - 12
Equal in Sodium - 90
Equal in Copper - 0.073

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.
Sockeye salmon
Sockeye salmon
6
:
6
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin A +15.6%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +107.3%
Contains more Folate +600%
Contains more Vitamin E +53.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B12 +94.9%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Atlantic Mackerel
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 +15.6%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +107.3%
Contains more Folate +600%
Contains more Vitamin E +53.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B12 +94.9%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +42.4%
Contains more Fats +149.4%
Contains more Other +538.7%
Equal in Water - 63.55
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Atlantic Mackerel
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 +42.4%
Contains more Fats +149.4%
Contains more Other +538.7%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +152.4%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +152.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Atlantic Mackerel
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 Sockeye salmon Atlantic Mackerel Opinion
Protein 26.48g 18.6g Sockeye salmon
Fats 5.57g 13.89g Atlantic Mackerel
Calories 156kcal 205kcal Atlantic Mackerel
Calcium 11mg 12mg Atlantic Mackerel
Iron 0.52mg 1.63mg Atlantic Mackerel
Magnesium 36mg 76mg Atlantic Mackerel
Phosphorus 305mg 217mg Sockeye salmon
Potassium 436mg 314mg Sockeye salmon
Sodium 92mg 90mg Atlantic Mackerel
Zinc 0.55mg 0.63mg Atlantic Mackerel
Copper 0.076mg 0.073mg Sockeye salmon
Manganese 0.013mg 0.015mg Atlantic Mackerel
Selenium 35.5µg 44.1µg Atlantic Mackerel
Vitamin A 193IU 167IU Sockeye salmon
Vitamin A RAE 58µg 50µg Sockeye salmon
Vitamin E 0.99mg 1.52mg Atlantic Mackerel
Vitamin D 670IU 643IU Sockeye salmon
Vitamin D 16.7µg 16.1µg Sockeye salmon
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.157mg 0.176mg Atlantic Mackerel
Vitamin B2 0.246mg 0.312mg Atlantic Mackerel
Vitamin B3 10.123mg 9.08mg Sockeye salmon
Vitamin B5 1.274mg 0.856mg Sockeye salmon
Vitamin B6 0.827mg 0.399mg Sockeye salmon
Folate 7µg 1µg Sockeye salmon
Vitamin B12 4.47µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.335mg 0.208mg Sockeye salmon
Threonine 1.247mg 0.815mg Sockeye salmon
Isoleucine 1.274mg 0.857mg Sockeye salmon
Leucine 2.185mg 1.512mg Sockeye salmon
Lysine 2.574mg 1.708mg Sockeye salmon
Methionine 0.858mg 0.551mg Sockeye salmon
Phenylalanine 1.086mg 0.726mg Sockeye salmon
Valine 1.461mg 0.958mg Sockeye salmon
Histidine 0.711mg 0.548mg Sockeye salmon
Cholesterol 61mg 70mg Sockeye salmon
Trans Fat 0.023g Atlantic Mackerel
Saturated Fat 0.969g 3.257g Sockeye salmon
Omega-3 - DHA 0.56g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.299g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.093g 0.212g Atlantic Mackerel
Monounsaturated Fat 1.864g 5.456g Atlantic Mackerel
Polyunsaturated fat 1.327g 3.35g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
137%
Sockeye salmon
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
47%
Sockeye salmon
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 2.288g)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 2mg)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.