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  6. Atlantic Mackerel vs. Salmon

Atlantic Mackerel vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between atlantic Mackerel and salmon

  • Atlantic Mackerel has more vitamin B12, vitamin D, iron, vitamin B2, magnesium, and vitamin B3; however, salmon is higher in vitamin B6, vitamin B1, vitamin B5, and folate.
  • Atlantic Mackerel covers your daily need for vitamin B12, 246% more than salmon.
  • Atlantic Mackerel has 5 times more iron than salmon. While atlantic Mackerel has 1.63mg of iron, salmon has only 0.34mg.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, raw and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Atlantic Mackerel vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Salmon
Salmon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +153.3%
Contains more IronIron +379.4%
Contains more CopperCopper +49%
Contains more ZincZinc +46.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +22.3%
Contains more PhosphorusPhosphorus +16.1%
Contains less SodiumSodium -32.2%
~equal in Manganese ~0.016mg
~equal in Selenium ~41.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Salmon
Salmon
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +22.9%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B12Vitamin B12 +211.1%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin AVitamin A +38%
Contains more Vitamin B1Vitamin B1 +93.2%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more FolateFolate +3300%
Contains more CholineCholine +39.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +12.5%
Contains more OtherOther +395%
Contains more ProteinProtein +18.8%
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains more Mono. FatMonounsaturated fat +30.5%
Contains less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +35.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat 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 Atlantic Mackerel Salmon DV% diff.
Vitamin B12 8.71µg 2.8µg 246%
Vitamin B6 0.399mg 0.647mg 19%
Iron 1.63mg 0.34mg 16%
Vitamin D 16.1µg 13.1µg 15%
Vitamin D 643IU 526IU 15%
Vitamin B2 0.312mg 0.135mg 14%
Vitamin B1 0.176mg 0.34mg 14%
Vitamin B5 0.856mg 1.475mg 12%
Magnesium 76mg 30mg 11%
Folate 1µg 34µg 8%
Polyunsaturated fat 3.35g 4.553g 8%
Protein 18.6g 22.1g 7%
Vitamin B3 9.08mg 8.045mg 6%
Selenium 44.1µg 41.4µg 5%
Choline 65mg 90.5mg 5%
Phosphorus 217mg 252mg 5%
Saturated fat 3.257g 2.397g 4%
Vitamin C 0.4mg 3.7mg 4%
Vitamin K 5µg 0.1µg 4%
Vitamin E 1.52mg 1.14mg 3%
Monounsaturated fat 5.456g 4.181g 3%
Copper 0.073mg 0.049mg 3%
Zinc 0.63mg 0.43mg 2%
Potassium 314mg 384mg 2%
Cholesterol 70mg 63mg 2%
Fats 13.89g 12.35g 2%
Vitamin A 50µg 69µg 2%
Sodium 90mg 61mg 1%
Calories 205kcal 206kcal 0%
Calcium 12mg 15mg 0%
Manganese 0.015mg 0.016mg 0%
Tryptophan 0.208mg 0.248mg 0%
Threonine 0.815mg 0.969mg 0%
Isoleucine 0.857mg 1.018mg 0%
Leucine 1.512mg 1.796mg 0%
Lysine 1.708mg 2.03mg 0%
Methionine 0.551mg 0.654mg 0%
Phenylalanine 0.726mg 0.863mg 0%
Valine 0.958mg 1.139mg 0%
Histidine 0.548mg 0.651mg 0%
Omega-3 - EPA 0.898g 0.69g N/A
Omega-3 - DHA 1.401g 1.457g N/A
Omega-3 - DPA 0.212g 0.17g N/A

Which food is preferable for your diet?

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

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
143%
Atlantic Mackerel
91%
Salmon
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Salmon
Salmon is lower in Saturated fat (difference - 0.86g)
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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.