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Tuna vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the differences between Tuna and Atlantic Mackerel?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B6, and Phosphorus, yet Atlantic Mackerel is higher in Vitamin B12, Vitamin D, Vitamin B2, Vitamin B5, and Iron.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 265% more.
  • Tuna has 3 times more Vitamin B6 than Atlantic Mackerel. While Tuna has 1.038mg of Vitamin B6, Atlantic Mackerel has only 0.399mg.
  • The amount of Saturated Fat in Tuna is lower.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this article.

Infographic

Tuna 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 Phosphorus +53.5%
Contains more Potassium +67.8%
Contains less Sodium -40%
Contains more Selenium +145.4%
Contains more Calcium +200%
Contains more Iron +77.2%
Contains more Magnesium +81%
Contains more Zinc +40%
Contains more Copper +69.8%
Contains more Manganese +15.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Phosphorus +53.5%
Contains more Potassium +67.8%
Contains less Sodium -40%
Contains more Selenium +145.4%
Contains more Calcium +200%
Contains more Iron +77.2%
Contains more Magnesium +81%
Contains more Zinc +40%
Contains more Copper +69.8%
Contains more Manganese +15.4%

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.
Tuna
3
:
Contains more Vitamin B3 +143.1%
Contains more Vitamin B6 +160.2%
Contains more Folate +100%
Contains more Vitamin A +156.9%
Contains more Vitamin E +424.1%
Contains more Vitamin D +705%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +156.3%
Contains more Vitamin B12 +270.6%
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 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 B3 +143.1%
Contains more Vitamin B6 +160.2%
Contains more Folate +100%
Contains more Vitamin A +156.9%
Contains more Vitamin E +424.1%
Contains more Vitamin D +705%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +156.3%
Contains more Vitamin B12 +270.6%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.7%
Contains more Fats +2254.2%
Contains more Other +209.4%
Equal in Water - 63.55
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +56.7%
Contains more Fats +2254.2%
Contains more Other +209.4%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +3853.6%
Contains more Polyunsaturated fat +1814.3%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +3853.6%
Contains more Polyunsaturated fat +1814.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Atlantic Mackerel Opinion
Protein 29.15g 18.6g Tuna
Fats 0.59g 13.89g Atlantic Mackerel
Calories 130kcal 205kcal Atlantic Mackerel
Calcium 4mg 12mg Atlantic Mackerel
Iron 0.92mg 1.63mg Atlantic Mackerel
Magnesium 42mg 76mg Atlantic Mackerel
Phosphorus 333mg 217mg Tuna
Potassium 527mg 314mg Tuna
Sodium 54mg 90mg Tuna
Zinc 0.45mg 0.63mg Atlantic Mackerel
Copper 0.043mg 0.073mg Atlantic Mackerel
Manganese 0.013mg 0.015mg Atlantic Mackerel
Selenium 108.2µg 44.1µg Tuna
Vitamin A 65IU 167IU Atlantic Mackerel
Vitamin A RAE 22µg 50µg Atlantic Mackerel
Vitamin E 0.29mg 1.52mg Atlantic Mackerel
Vitamin D 82IU 643IU Atlantic Mackerel
Vitamin D 2µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.134mg 0.176mg Atlantic Mackerel
Vitamin B2 0.137mg 0.312mg Atlantic Mackerel
Vitamin B3 22.07mg 9.08mg Tuna
Vitamin B5 0.334mg 0.856mg Atlantic Mackerel
Vitamin B6 1.038mg 0.399mg Tuna
Folate 2µg 1µg Tuna
Vitamin B12 2.35µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.313mg 0.208mg Tuna
Threonine 1.224mg 0.815mg Tuna
Isoleucine 1.287mg 0.857mg Tuna
Leucine 2.27mg 1.512mg Tuna
Lysine 2.565mg 1.708mg Tuna
Methionine 0.827mg 0.551mg Tuna
Phenylalanine 1.091mg 0.726mg Tuna
Valine 1.438mg 0.958mg Tuna
Histidine 0.822mg 0.548mg Tuna
Cholesterol 47mg 70mg Tuna
Trans Fat 0.02g Atlantic Mackerel
Saturated Fat 0.205g 3.257g Tuna
Omega-3 - DHA 0.105g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.015g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.005g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.138g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.175g 3.35g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
88%
Tuna
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.052g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.