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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, Selenium, Magnesium, Phosphorus, and Iron, however Salmon is higher in Vitamin B6, Copper, and Vitamin B5.
  • Atlantic mackerel covers your daily need of Vitamin B12 659% more than Salmon.
  • Atlantic mackerel has 4 times more Saturated Fat than Salmon. While Atlantic mackerel has 4.176g of Saturated Fat, Salmon has only 0.981g.

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

Infographic

Atlantic mackerel vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Salmon
Contains more Iron +96.3%
Contains more Calcium +25%
Contains more Magnesium +234.5%
Contains more Zinc +46.9%
Contains more Phosphorus +39%
Contains more Potassium +22.2%
Contains more Copper +166%
Contains less Sodium -47%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Iron +96.3%
Contains more Calcium +25%
Contains more Magnesium +234.5%
Contains more Zinc +46.9%
Contains more Phosphorus +39%
Contains more Potassium +22.2%
Contains more Copper +166%
Contains less Sodium -47%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +350%
Contains more Vitamin B12 +497.5%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Equal in Vitamin B2 - 0.38
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin A +350%
Contains more Vitamin B12 +497.5%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Equal in Vitamin B2 - 0.38

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
83
Salmon
Mineral Summary Score
44
Atlantic mackerel
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Atlantic mackerel
119%
Salmon
Carbohydrates
0%
Atlantic mackerel
0%
Salmon
Fats
82%
Atlantic mackerel
29%
Salmon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

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 Equal

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.195g)
Which food is cheaper?
Atlantic mackerel
Atlantic mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
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 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.

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Salmon Opinion
Calories 262 142 Atlantic mackerel
Protein 23.85 19.84 Atlantic mackerel
Fats 17.81 6.34 Atlantic mackerel
Vitamin C 0.4 0 Atlantic mackerel
Carbs 0 0
Cholesterol 75 55 Salmon
Vitamin D
Iron 1.57 0.8 Atlantic mackerel
Calcium 15 12 Atlantic mackerel
Potassium 401 490 Salmon
Magnesium 97 29 Atlantic mackerel
Sugar
Fiber 0 0
Copper 0.094 0.25 Salmon
Zinc 0.94 0.64 Atlantic mackerel
Starch
Phosphorus 278 200 Atlantic mackerel
Sodium 83 44 Salmon
Vitamin A 180 40 Atlantic mackerel
Vitamin E
Vitamin D
Vitamin B1 0.159 0.226 Salmon
Vitamin B2 0.412 0.38 Atlantic mackerel
Vitamin B3 6.85 7.86 Salmon
Vitamin B5 0.99 1.664 Salmon
Vitamin B6 0.46 0.818 Salmon
Vitamin B12 19 3.18 Atlantic mackerel
Vitamin K
Folate 2 25 Salmon
Trans Fat
Saturated Fat 4.176 0.981 Salmon
Monounsaturated Fat 7.006 2.103 Atlantic mackerel
Polyunsaturated fat 4.3 2.539 Atlantic mackerel
Tryptophan 0.267 0.222 Atlantic mackerel
Threonine 1.045 0.87 Atlantic mackerel
Isoleucine 1.099 0.914 Atlantic mackerel
Leucine 1.938 1.613 Atlantic mackerel
Lysine 2.19 1.822 Atlantic mackerel
Methionine 0.706 0.587 Atlantic mackerel
Phenylalanine 0.931 0.775 Atlantic mackerel
Valine 1.228 1.022 Atlantic mackerel
Histidine 0.702 0.584 Atlantic mackerel
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.