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  6. Atlantic Mackerel vs. Sockeye salmon

Atlantic Mackerel vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between Atlantic Mackerel and Sockeye salmon

  • Atlantic Mackerel has more Vitamin B12, Selenium, Iron, and Magnesium, however, Sockeye salmon has more Vitamin B6, Phosphorus, Choline, Vitamin B5, and Vitamin B3.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 177% more.
  • Atlantic Mackerel has 3 times more Saturated Fat than Sockeye salmon. Atlantic Mackerel has 3.257g of Saturated Fat, while Sockeye salmon has 0.969g.

The food varieties used in the comparison are Fish, mackerel, Atlantic, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Atlantic Mackerel vs Sockeye 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
7
:
3
Sockeye salmon
Sockeye salmon
Contains more Iron +213.5%
Contains more Magnesium +111.1%
Contains more Zinc +14.5%
Contains more Manganese +15.4%
Contains more Selenium +24.2%
Contains more Phosphorus +40.6%
Contains more Potassium +38.9%
Equal in Calcium - 11
Equal in Sodium - 92
Equal in Copper - 0.076
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Iron +213.5%
Contains more Magnesium +111.1%
Contains more Zinc +14.5%
Contains more Manganese +15.4%
Contains more Selenium +24.2%
Contains more Phosphorus +40.6%
Contains more Potassium +38.9%
Equal in Calcium - 11
Equal in Sodium - 92
Equal in Copper - 0.076

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
Sockeye salmon
Sockeye salmon
Contains more Vitamin E +53.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B12 +94.9%
Contains more Vitamin K +4900%
Contains more Vitamin A +15.6%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +107.3%
Contains more Folate +600%
Equal in Vitamin D - 16.7
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +53.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B12 +94.9%
Contains more Vitamin K +4900%
Contains more Vitamin A +15.6%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +107.3%
Contains more Folate +600%
Equal in Vitamin D - 16.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Sockeye salmon
Sockeye salmon
Contains more Fats +149.4%
Contains more Other +538.7%
Contains more Protein +42.4%
Equal in Water - 67.33
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
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +149.4%
Contains more Other +538.7%
Contains more Protein +42.4%
Equal in Water - 67.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -70.2%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +192.7%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -70.2%

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 Sockeye salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 Sockeye salmon Opinion
Protein 18.6g 26.48g Sockeye salmon
Fats 13.89g 5.57g Atlantic Mackerel
Calories 205kcal 156kcal Atlantic Mackerel
Calcium 12mg 11mg Atlantic Mackerel
Iron 1.63mg 0.52mg Atlantic Mackerel
Magnesium 76mg 36mg Atlantic Mackerel
Phosphorus 217mg 305mg Sockeye salmon
Potassium 314mg 436mg Sockeye salmon
Sodium 90mg 92mg Atlantic Mackerel
Zinc 0.63mg 0.55mg Atlantic Mackerel
Copper 0.073mg 0.076mg Sockeye salmon
Manganese 0.015mg 0.013mg Atlantic Mackerel
Selenium 44.1µg 35.5µg Atlantic Mackerel
Vitamin A 167IU 193IU Sockeye salmon
Vitamin A RAE 50µg 58µg Sockeye salmon
Vitamin E 1.52mg 0.99mg Atlantic Mackerel
Vitamin D 643IU 670IU Sockeye salmon
Vitamin D 16.1µg 16.7µg Sockeye salmon
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.157mg Atlantic Mackerel
Vitamin B2 0.312mg 0.246mg Atlantic Mackerel
Vitamin B3 9.08mg 10.123mg Sockeye salmon
Vitamin B5 0.856mg 1.274mg Sockeye salmon
Vitamin B6 0.399mg 0.827mg Sockeye salmon
Folate 1µg 7µg Sockeye salmon
Vitamin B12 8.71µg 4.47µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.335mg Sockeye salmon
Threonine 0.815mg 1.247mg Sockeye salmon
Isoleucine 0.857mg 1.274mg Sockeye salmon
Leucine 1.512mg 2.185mg Sockeye salmon
Lysine 1.708mg 2.574mg Sockeye salmon
Methionine 0.551mg 0.858mg Sockeye salmon
Phenylalanine 0.726mg 1.086mg Sockeye salmon
Valine 0.958mg 1.461mg Sockeye salmon
Histidine 0.548mg 0.711mg Sockeye salmon
Cholesterol 70mg 61mg Sockeye salmon
Trans Fat 0.023g Atlantic Mackerel
Saturated Fat 3.257g 0.969g Sockeye salmon
Omega-3 - DHA 1.401g 0.56g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.299g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.093g Atlantic Mackerel
Monounsaturated Fat 5.456g 1.864g Atlantic Mackerel
Polyunsaturated fat 3.35g 1.327g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Sockeye salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 2.288g)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 2mg)
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

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.