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Atlantic mackerel vs Sockeye salmon - In-Depth Nutrition Comparison

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Summary of differences between Atlantic mackerel and Sockeye salmon

  • Atlantic mackerel has more Vitamin B12, Selenium, Magnesium, Iron, and Vitamin B2, however Sockeye salmon is higher in Vitamin B6, Vitamin B3, and Vitamin B5.
  • Atlantic mackerel covers your daily need of Vitamin B12 605% more than Sockeye salmon.
  • Atlantic mackerel has 4 times more Saturated Fat than Sockeye salmon. While Atlantic mackerel has 4.176g of Saturated Fat, Sockeye salmon has only 0.969g.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Atlantic mackerel vs Sockeye salmon 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 Calcium +36.4%
Contains more Iron +201.9%
Contains more Magnesium +169.4%
Contains more Zinc +70.9%
Contains more Copper +23.7%
Equal in Phosphorus - 305
Equal in Potassium - 436
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% 20% 26% 131% 39% 12% 15% 26%
Contains more Calcium +36.4%
Contains more Iron +201.9%
Contains more Magnesium +169.4%
Contains more Zinc +70.9%
Contains more Copper +23.7%
Equal in Phosphorus - 305
Equal in Potassium - 436

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 C +∞%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B12 +325.1%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +79.8%
Contains more Folate +250%
Equal in Vitamin A - 193
Equal in Vitamin B1 - 0.157
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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B12 +325.1%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +79.8%
Contains more Folate +250%
Equal in Vitamin A - 193
Equal in Vitamin B1 - 0.157

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 Sockeye salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Sockeye salmon Opinion
Net carbs 0g 0g
Protein 23.85g 26.48g Sockeye salmon
Fats 17.81g 5.57g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 156kcal Atlantic mackerel
Starch g 0g Sockeye salmon
Fructose g 0g Sockeye salmon
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 11mg Atlantic mackerel
Iron 1.57mg 0.52mg Atlantic mackerel
Magnesium 97mg 36mg Atlantic mackerel
Phosphorus 278mg 305mg Sockeye salmon
Potassium 401mg 436mg Sockeye salmon
Sodium 83mg 92mg Atlantic mackerel
Zinc 0.94mg 0.55mg Atlantic mackerel
Copper 0.094mg 0.076mg Atlantic mackerel
Vitamin A 180IU 193IU Sockeye salmon
Vitamin E mg 0.99mg Sockeye salmon
Vitamin D IU 670IU Sockeye salmon
Vitamin D µg 16.7µg Sockeye salmon
Vitamin C 0.4mg 0mg Atlantic mackerel
Vitamin B1 0.159mg 0.157mg Atlantic mackerel
Vitamin B2 0.412mg 0.246mg Atlantic mackerel
Vitamin B3 6.85mg 10.123mg Sockeye salmon
Vitamin B5 0.99mg 1.274mg Sockeye salmon
Vitamin B6 0.46mg 0.827mg Sockeye salmon
Folate 2µg 7µg Sockeye salmon
Vitamin B12 19µg 4.47µg Atlantic mackerel
Vitamin K µg 0.1µg Sockeye salmon
Tryptophan 0.267mg 0.335mg Sockeye salmon
Threonine 1.045mg 1.247mg Sockeye salmon
Isoleucine 1.099mg 1.274mg Sockeye salmon
Leucine 1.938mg 2.185mg Sockeye salmon
Lysine 2.19mg 2.574mg Sockeye salmon
Methionine 0.706mg 0.858mg Sockeye salmon
Phenylalanine 0.931mg 1.086mg Sockeye salmon
Valine 1.228mg 1.461mg Sockeye salmon
Histidine 0.702mg 0.711mg Sockeye salmon
Cholesterol 75mg 61mg Sockeye salmon
Trans Fat g 0.023g Atlantic mackerel
Saturated Fat 4.176g 0.969g Sockeye salmon
Monounsaturated Fat 7.006g 1.864g Atlantic mackerel
Polyunsaturated fat 4.3g 1.327g Atlantic mackerel

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 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
137
Sockeye salmon
Mineral Summary Score
44
Atlantic mackerel
34
Sockeye 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
159%
Sockeye salmon
Carbohydrates
0%
Atlantic mackerel
0%
Sockeye salmon
Fats
82%
Atlantic mackerel
26%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 3.207g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 9mg)
Which food is cheaper?
Atlantic mackerel
Atlantic mackerel is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. 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.