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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 of 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.
Atlantic Mackerel
Atlantic Mackerel
5
:
5
Salmon
Salmon
Contains more Iron +379.4%
Contains more Magnesium +153.3%
Contains more Zinc +46.5%
Contains more Copper +49%
Contains more Calcium +25%
Contains more Phosphorus +16.1%
Contains more Potassium +22.3%
Contains less Sodium -32.2%
Equal in Manganese - 0.016
Equal in Selenium - 41.4
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +379.4%
Contains more Magnesium +153.3%
Contains more Zinc +46.5%
Contains more Copper +49%
Contains more Calcium +25%
Contains more Phosphorus +16.1%
Contains more Potassium +22.3%
Contains less Sodium -32.2%
Equal in Manganese - 0.016
Equal in Selenium - 41.4

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.
Atlantic Mackerel
Atlantic Mackerel
6
:
6
Salmon
Salmon
Contains more Vitamin E +33.3%
Contains more Vitamin D +22.9%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B12 +211.1%
Contains more Vitamin K +4900%
Contains more Vitamin A +37.7%
Contains more Vitamin C +825%
Contains more Vitamin B1 +93.2%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +62.2%
Contains more Folate +3300%
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +33.3%
Contains more Vitamin D +22.9%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B12 +211.1%
Contains more Vitamin K +4900%
Contains more Vitamin A +37.7%
Contains more Vitamin C +825%
Contains more Vitamin B1 +93.2%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +62.2%
Contains more Folate +3300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Salmon
Salmon
Contains more Fats +12.5%
Contains more Other +395%
Contains more Protein +18.8%
Equal in Water - 64.75
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +12.5%
Contains more Other +395%
Contains more Protein +18.8%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
1
:
2
Salmon
Salmon
Contains more Monounsaturated Fat +30.5%
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated fat +35.9%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +30.5%
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Protein 18.6g 22.1g Salmon
Fats 13.89g 12.35g Atlantic Mackerel
Calories 205kcal 206kcal Salmon
Calcium 12mg 15mg Salmon
Iron 1.63mg 0.34mg Atlantic Mackerel
Magnesium 76mg 30mg Atlantic Mackerel
Phosphorus 217mg 252mg Salmon
Potassium 314mg 384mg Salmon
Sodium 90mg 61mg Salmon
Zinc 0.63mg 0.43mg Atlantic Mackerel
Copper 0.073mg 0.049mg Atlantic Mackerel
Manganese 0.015mg 0.016mg Salmon
Selenium 44.1µg 41.4µg Atlantic Mackerel
Vitamin A 167IU 230IU Salmon
Vitamin A RAE 50µg 69µg Salmon
Vitamin E 1.52mg 1.14mg Atlantic Mackerel
Vitamin D 643IU 526IU Atlantic Mackerel
Vitamin D 16.1µg 13.1µg Atlantic Mackerel
Vitamin C 0.4mg 3.7mg Salmon
Vitamin B1 0.176mg 0.34mg Salmon
Vitamin B2 0.312mg 0.135mg Atlantic Mackerel
Vitamin B3 9.08mg 8.045mg Atlantic Mackerel
Vitamin B5 0.856mg 1.475mg Salmon
Vitamin B6 0.399mg 0.647mg Salmon
Folate 1µg 34µg Salmon
Vitamin B12 8.71µg 2.8µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.248mg Salmon
Threonine 0.815mg 0.969mg Salmon
Isoleucine 0.857mg 1.018mg Salmon
Leucine 1.512mg 1.796mg Salmon
Lysine 1.708mg 2.03mg Salmon
Methionine 0.551mg 0.654mg Salmon
Phenylalanine 0.726mg 0.863mg Salmon
Valine 0.958mg 1.139mg Salmon
Histidine 0.548mg 0.651mg Salmon
Cholesterol 70mg 63mg Salmon
Saturated Fat 3.257g 2.397g Salmon
Omega-3 - DHA 1.401g 1.457g Salmon
Omega-3 - EPA 0.898g 0.69g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.17g Atlantic Mackerel
Monounsaturated Fat 5.456g 4.181g Atlantic Mackerel
Polyunsaturated fat 3.35g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Salmon
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
171%
Atlantic Mackerel
110%
Salmon
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 7mg)
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

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/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.