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  6. Atlantic Mackerel vs. Steelhead trout

Atlantic Mackerel vs. Steelhead trout — In-Depth Nutrition Comparison

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What are the differences between Atlantic Mackerel and Steelhead trout?

  • Atlantic Mackerel is richer than Steelhead trout in Vitamin B12, Selenium, Iron, Magnesium, Vitamin D, and Monounsaturated Fat.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 122% more.
  • Atlantic Mackerel has 3 times more Magnesium than Steelhead trout. While Atlantic Mackerel has 76mg of Magnesium, Steelhead trout has only 25mg.
  • The amount of Saturated Fat in Steelhead trout is lower.

We used Fish, mackerel, Atlantic, raw and Steelhead trout, boiled, canned (Alaska Native) types in this article.

Infographic

Atlantic Mackerel vs Steelhead trout 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
Steelhead trout
Steelhead trout
Contains more Iron +154.7%
Contains more Magnesium +204%
Contains less Sodium -23.7%
Contains more Zinc +10.5%
Contains more Copper +25.9%
Contains more Manganese +36.4%
Contains more Selenium +69.6%
Contains more Calcium +150%
Contains more Phosphorus +14.7%
Contains more Potassium +16.2%
Equal in Zinc - 0.57
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Steelhead trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Contains more Iron +154.7%
Contains more Magnesium +204%
Contains less Sodium -23.7%
Contains more Zinc +10.5%
Contains more Copper +25.9%
Contains more Manganese +36.4%
Contains more Selenium +69.6%
Contains more Calcium +150%
Contains more Phosphorus +14.7%
Contains more Potassium +16.2%
Equal in Zinc - 0.57

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
11
:
1
Steelhead trout
Steelhead trout
Contains more Vitamin A +156.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +50.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +41.4%
Equal in Vitamin D - 15.1
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%
Steelhead trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
Contains more Vitamin A +156.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +50.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +41.4%
Equal in Vitamin D - 15.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Steelhead trout
Steelhead trout
Contains more Fats +68.2%
Contains more Other +9800%
Contains more Protein +13.5%
Contains more Water +11.1%
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
Steelhead trout
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more Fats +68.2%
Contains more Other +9800%
Contains more Protein +13.5%
Contains more Water +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Steelhead trout
Steelhead trout
Contains more Monounsaturated Fat +145.4%
Contains more Polyunsaturated fat +173.5%
Contains less Saturated Fat -53%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Steelhead trout
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
Contains more Monounsaturated Fat +145.4%
Contains more Polyunsaturated fat +173.5%
Contains less Saturated Fat -53%

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 Steelhead trout
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Steelhead trout Opinion
Protein 18.6g 21.11g Steelhead trout
Fats 13.89g 8.26g Atlantic Mackerel
Calories 205kcal 159kcal Atlantic Mackerel
Calcium 12mg 30mg Steelhead trout
Iron 1.63mg 0.64mg Atlantic Mackerel
Magnesium 76mg 25mg Atlantic Mackerel
Phosphorus 217mg 249mg Steelhead trout
Potassium 314mg 365mg Steelhead trout
Sodium 90mg 118mg Atlantic Mackerel
Zinc 0.63mg 0.57mg Atlantic Mackerel
Copper 0.073mg 0.058mg Atlantic Mackerel
Manganese 0.015mg 0.011mg Atlantic Mackerel
Selenium 44.1µg 26µg Atlantic Mackerel
Vitamin A 167IU 65IU Atlantic Mackerel
Vitamin A RAE 50µg 20µg Atlantic Mackerel
Vitamin E 1.52mg 2.15mg Steelhead trout
Vitamin D 643IU 604IU Atlantic Mackerel
Vitamin D 16.1µg 15.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg Atlantic Mackerel
Vitamin B2 0.312mg Atlantic Mackerel
Vitamin B3 9.08mg Atlantic Mackerel
Vitamin B5 0.856mg Atlantic Mackerel
Vitamin B6 0.399mg Atlantic Mackerel
Folate 1µg Atlantic Mackerel
Vitamin B12 8.71µg 5.79µg Atlantic Mackerel
Vitamin K 5µg 0µg Atlantic Mackerel
Tryptophan 0.208mg Atlantic Mackerel
Threonine 0.815mg Atlantic Mackerel
Isoleucine 0.857mg Atlantic Mackerel
Leucine 1.512mg Atlantic Mackerel
Lysine 1.708mg Atlantic Mackerel
Methionine 0.551mg Atlantic Mackerel
Phenylalanine 0.726mg Atlantic Mackerel
Valine 0.958mg Atlantic Mackerel
Histidine 0.548mg Atlantic Mackerel
Cholesterol 70mg 59mg Steelhead trout
Saturated Fat 3.257g 1.53g Steelhead trout
Omega-3 - DHA 1.401g 0.54g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.376g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.13g Atlantic Mackerel
Monounsaturated Fat 5.456g 2.223g Atlantic Mackerel
Polyunsaturated fat 3.35g 1.225g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.014g Steelhead trout
Omega-3 - ALA 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Steelhead trout
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
102%
Steelhead trout
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Steelhead trout
Steelhead trout is lower in Saturated Fat (difference - 1.727g)
Which food is cheaper?
Steelhead trout
Steelhead trout is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
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.

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.