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  6. Atlantic Mackerel vs. Salmon raw

Atlantic Mackerel vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between atlantic Mackerel and salmon raw

  • Atlantic Mackerel has more vitamin B12, selenium, magnesium, iron, and vitamin B3; however, salmon raw has more vitamin B6, copper, vitamin B5, and folate.
  • Atlantic Mackerel's daily need coverage for vitamin B12 is 230% more.
  • Atlantic Mackerel has 3 times more saturated fat than salmon raw. Atlantic Mackerel has 3.257g of saturated fat, while salmon raw has 0.981g.

The food varieties used in the comparison are Fish, mackerel, Atlantic, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Atlantic Mackerel vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +162.1%
Contains more IronIron +103.8%
Contains more SeleniumSelenium +20.8%
Contains more PotassiumPotassium +56.1%
Contains more CopperCopper +242.5%
Contains less SodiumSodium -51.1%
~equal in Calcium ~12mg
~equal in Zinc ~0.64mg
~equal in Phosphorus ~200mg
~equal in Manganese ~0.016mg

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%
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B12Vitamin B12 +173.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B5Vitamin B5 +94.4%
Contains more Vitamin B6Vitamin B6 +105%
Contains more FolateFolate +2400%

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Salmon raw DV% diff.
Vitamin B12 8.71µg 3.18µg 230%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B6 0.399mg 0.818mg 32%
Copper 0.073mg 0.25mg 20%
Vitamin B5 0.856mg 1.664mg 16%
Selenium 44.1µg 36.5µg 14%
Fats 13.89g 6.34g 12%
Choline 65mg 12%
Magnesium 76mg 29mg 11%
Vitamin E 1.52mg 10%
Saturated fat 3.257g 0.981g 10%
Iron 1.63mg 0.8mg 10%
Monounsaturated fat 5.456g 2.103g 8%
Vitamin B3 9.08mg 7.86mg 8%
Folate 1µg 25µg 6%
Potassium 314mg 490mg 5%
Cholesterol 70mg 55mg 5%
Vitamin B2 0.312mg 0.38mg 5%
Polyunsaturated fat 3.35g 2.539g 5%
Vitamin A 50µg 12µg 4%
Vitamin K 5µg 4%
Vitamin B1 0.176mg 0.226mg 4%
Calories 205kcal 142kcal 3%
Protein 18.6g 19.84g 2%
Sodium 90mg 44mg 2%
Phosphorus 217mg 200mg 2%
Vitamin C 0.4mg 0mg 0%
Calcium 12mg 12mg 0%
Zinc 0.63mg 0.64mg 0%
Manganese 0.015mg 0.016mg 0%
Tryptophan 0.208mg 0.222mg 0%
Threonine 0.815mg 0.87mg 0%
Isoleucine 0.857mg 0.914mg 0%
Leucine 1.512mg 1.613mg 0%
Lysine 1.708mg 1.822mg 0%
Methionine 0.551mg 0.587mg 0%
Phenylalanine 0.726mg 0.775mg 0%
Valine 0.958mg 1.022mg 0%
Histidine 0.548mg 0.584mg 0%
Omega-3 - EPA 0.898g 0.321g N/A
Omega-3 - DHA 1.401g 1.115g N/A
Omega-3 - DPA 0.212g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +119.1%
Contains more OtherOther +34.3%
~equal in Protein ~19.84g
~equal in Carbs ~0g
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +159.4%
Contains more Poly. FatPolyunsaturated fat +31.9%
Contains less Sat. FatSaturated fat -69.9%

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 raw - 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.