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Atlantic mackerel vs Pacific saury - In-Depth Nutrition Comparison

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How are Atlantic mackerel and Pacific saury different?

  • Atlantic mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, and Iron, however Pacific saury is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Atlantic mackerel is 708% higher.
  • Atlantic mackerel contains 35 times more Saturated Fat than Pacific saury. While Atlantic mackerel contains 4.176g of Saturated Fat, Pacific saury contains only 0.118g.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Atlantic mackerel vs Pacific saury 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
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%
Contains more Calcium +280%
Contains less Sodium -53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%
Contains more Calcium +280%
Contains less Sodium -53%

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
:
Contains more Vitamin A +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%
Contains more Vitamin C +850%
Contains more Folate +650%
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 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%
Contains more Vitamin C +850%
Contains more Folate +650%

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 Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Pacific saury Opinion
Net carbs 0g 0g
Protein 23.85g 19.26g Atlantic mackerel
Fats 17.81g 0.69g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 88kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 57mg Pacific saury
Iron 1.57mg 0.55mg Atlantic mackerel
Magnesium 97mg 31mg Atlantic mackerel
Phosphorus 278mg 220mg Atlantic mackerel
Potassium 401mg 259mg Atlantic mackerel
Sodium 83mg 39mg Pacific saury
Zinc 0.94mg 0.67mg Atlantic mackerel
Copper 0.094mg 0.051mg Atlantic mackerel
Vitamin A 180IU 70IU Atlantic mackerel
Vitamin E mg 0.2mg Pacific saury
Vitamin D IU 99IU Pacific saury
Vitamin D µg 2.5µg Pacific saury
Vitamin C 0.4mg 3.8mg Pacific saury
Vitamin B1 0.159mg 0.058mg Atlantic mackerel
Vitamin B2 0.412mg 0.063mg Atlantic mackerel
Vitamin B3 6.85mg 2.3mg Atlantic mackerel
Vitamin B5 0.99mg 0.75mg Atlantic mackerel
Vitamin B6 0.46mg 0.117mg Atlantic mackerel
Folate 2µg 15µg Pacific saury
Vitamin B12 19µg 2µg Atlantic mackerel
Vitamin K µg 0.1µg Pacific saury
Tryptophan 0.267mg 0.216mg Atlantic mackerel
Threonine 1.045mg 0.844mg Atlantic mackerel
Isoleucine 1.099mg 0.887mg Atlantic mackerel
Leucine 1.938mg 1.565mg Atlantic mackerel
Lysine 2.19mg 1.768mg Atlantic mackerel
Methionine 0.706mg 0.57mg Atlantic mackerel
Phenylalanine 0.931mg 0.752mg Atlantic mackerel
Valine 1.228mg 0.992mg Atlantic mackerel
Histidine 0.702mg 0.567mg Atlantic mackerel
Cholesterol 75mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 4.176g 0.118g Pacific saury
Monounsaturated Fat 7.006g 0.157g Atlantic mackerel
Polyunsaturated fat 4.3g 0.202g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic mackerel Pacific saury
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
42
Pacific saury
Mineral Summary Score
44
Atlantic mackerel
27
Pacific saury

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
116%
Pacific saury
Carbohydrates
0%
Atlantic mackerel
0%
Pacific saury
Fats
82%
Atlantic mackerel
3%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 4.058g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.