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Atlantic mackerel vs Tuna - In-Depth Nutrition Comparison

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A recap on differences between Atlantic mackerel and Tuna

  • Atlantic mackerel is higher in Vitamin B12, Selenium, Vitamin B2, and Magnesium, yet Tuna is higher in Vitamin A RAE, Vitamin B3, Vitamin B1, and Vitamin B5.
  • Atlantic mackerel covers your daily Vitamin B12 needs 338% more than Tuna.
  • Atlantic mackerel contains 3 times more Saturated Fat than Tuna. While Atlantic mackerel contains 4.176g of Saturated Fat, Tuna contains only 1.612g.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Atlantic mackerel vs Tuna 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 +50%
Contains more Iron +19.8%
Contains more Magnesium +51.6%
Contains more Potassium +24.1%
Contains more Zinc +22.1%
Contains more Phosphorus +17.3%
Contains less Sodium -39.8%
Contains more Copper +17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Calcium +50%
Contains more Iron +19.8%
Contains more Magnesium +51.6%
Contains more Potassium +24.1%
Contains more Zinc +22.1%
Contains more Phosphorus +17.3%
Contains less Sodium -39.8%
Contains more Copper +17%

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
:
5
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B12 +74.6%
Contains more Vitamin A +1300%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +14.1%
Equal in Folate - 2
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 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B12 +74.6%
Contains more Vitamin A +1300%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +14.1%
Equal in Folate - 2

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

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Tuna Opinion
Net carbs 0g 0g
Protein 23.85g 29.91g Tuna
Fats 17.81g 6.28g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 184kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 15mg 10mg Atlantic mackerel
Iron 1.57mg 1.31mg Atlantic mackerel
Magnesium 97mg 64mg Atlantic mackerel
Phosphorus 278mg 326mg Tuna
Potassium 401mg 323mg Atlantic mackerel
Sodium 83mg 50mg Tuna
Zinc 0.94mg 0.77mg Atlantic mackerel
Copper 0.094mg 0.11mg Tuna
Vitamin A 180IU 2520IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0.4mg 0mg Atlantic mackerel
Vitamin B1 0.159mg 0.278mg Tuna
Vitamin B2 0.412mg 0.306mg Atlantic mackerel
Vitamin B3 6.85mg 10.54mg Tuna
Vitamin B5 0.99mg 1.37mg Tuna
Vitamin B6 0.46mg 0.525mg Tuna
Folate 2µg 2µg
Vitamin B12 19µg 10.88µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.267mg 0.335mg Tuna
Threonine 1.045mg 1.311mg Tuna
Isoleucine 1.099mg 1.378mg Tuna
Leucine 1.938mg 2.431mg Tuna
Lysine 2.19mg 2.747mg Tuna
Methionine 0.706mg 0.885mg Tuna
Phenylalanine 0.931mg 1.168mg Tuna
Valine 1.228mg 1.541mg Tuna
Histidine 0.702mg 0.88mg Tuna
Cholesterol 75mg 49mg Tuna
Trans Fat g g
Saturated Fat 4.176g 1.612g Tuna
Monounsaturated Fat 7.006g 2.053g Atlantic mackerel
Polyunsaturated fat 4.3g 1.844g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic mackerel Tuna
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
171
Tuna
Mineral Summary Score
44
Atlantic mackerel
41
Tuna

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
179%
Tuna
Carbohydrates
0%
Atlantic mackerel
0%
Tuna
Fats
82%
Atlantic mackerel
29%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.564g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.