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

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 A +350%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
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

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

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

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 Equal

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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

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 20mg)
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.

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.