Fish, mackerel, jack, canned, drained solids vs. Salmon — In-Depth Nutrition Comparison
Compare
A recap on differences between fish, mackerel, jack, canned, drained solids and salmon
- Fish, mackerel, jack, canned, drained solids is higher in vitamin B12, calcium, iron, and copper, yet salmon is higher in vitamin D, vitamin B6, vitamin B1, vitamin B5, and vitamin B3.
- Fish, mackerel, jack, canned, drained solids covers your daily vitamin B12 needs 172% more than salmon.
- Fish, mackerel, jack, canned, drained solids contains 16 times more Calcium than salmon. While fish, mackerel, jack, canned, drained solids contains 241mg of Calcium, salmon contains only 15mg.
- The amount of sodium in salmon is lower.
Food varieties used in this article are Fish, mackerel, jack, canned, drained solids and Fish, salmon, Atlantic, farmed, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +23.3% |
| Contains more CalciumCalcium | +1506.7% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +137.2% |
| Contains more PhosphorusPhosphorus | +19.4% |
| Contains more ManganeseManganese | +150% |
| Contains more PotassiumPotassium | +97.9% |
| Contains less SodiumSodium | -83.9% |
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.
| Contains more Vitamin AVitamin A | +88.3% |
| Contains more Vitamin B2Vitamin B2 | +57% |
| Contains more Vitamin B12Vitamin B12 | +147.9% |
| Contains more Vitamin CVitamin C | +311.1% |
| Contains more Vitamin EVitamin E | +10.7% |
| Contains more Vitamin DVitamin D | +79.5% |
| Contains more Vitamin B1Vitamin B1 | +750% |
| Contains more Vitamin B3Vitamin B3 | +30.2% |
| Contains more Vitamin B5Vitamin B5 | +383.6% |
| Contains more Vitamin B6Vitamin B6 | +208.1% |
| Contains more FolateFolate | +580% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.19 g
Fats:
6.3 g
Carbs:
0 g
Water:
69.17 g
Other:
1.34 g
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
| Contains more OtherOther | +67.5% |
| Contains more FatsFats | +96% |
~equal in
Protein
~22.1g
~equal in
Carbs
~0g
~equal in
Water
~64.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.857 g
Monounsaturated Fat:
Mono. Fat
2.225 g
Polyunsaturated fat:
Poly. Fat
1.651 g
Saturated Fat:
Sat. Fat
2.397 g
Monounsaturated Fat:
Mono. Fat
4.181 g
Polyunsaturated fat:
Poly. Fat
4.553 g
| Contains less Sat. FatSaturated Fat | -22.5% |
| Contains more Mono. FatMonounsaturated Fat | +87.9% |
| Contains more Poly. FatPolyunsaturated fat | +175.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 156kcal | 206kcal |
|
| Protein | 23.19g | 22.1g |
|
| Fats | 6.3g | 12.35g |
|
| Vitamin C | 0.9mg | 3.7mg |
|
| Cholesterol | 79mg | 63mg |
|
| Vitamin D | 292IU | 526IU |
|
| Magnesium | 37mg | 30mg |
|
| Calcium | 241mg | 15mg |
|
| Potassium | 194mg | 384mg |
|
| Iron | 2.04mg | 0.34mg |
|
| Copper | 0.147mg | 0.049mg |
|
| Zinc | 1.02mg | 0.43mg |
|
| Phosphorus | 301mg | 252mg |
|
| Sodium | 379mg | 61mg |
|
| Vitamin A | 433IU | 230IU |
|
| Vitamin A | 130µg | 69µg |
|
| Vitamin E | 1.03mg | 1.14mg |
|
| Vitamin D | 7.3µg | 13.1µg |
|
| Manganese | 0.04mg | 0.016mg |
|
| Selenium | 37.7µg | 41.4µg |
|
| Vitamin B1 | 0.04mg | 0.34mg |
|
| Vitamin B2 | 0.212mg | 0.135mg |
|
| Vitamin B3 | 6.18mg | 8.045mg |
|
| Vitamin B5 | 0.305mg | 1.475mg |
|
| Vitamin B6 | 0.21mg | 0.647mg |
|
| Vitamin B12 | 6.94µg | 2.8µg |
|
| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 5µg | 34µg |
|
| Choline | 85mg | 90.5mg |
|
| Saturated Fat | 1.857g | 2.397g |
|
| Monounsaturated Fat | 2.225g | 4.181g |
|
| Polyunsaturated fat | 1.651g | 4.553g |
|
| Tryptophan | 0.26mg | 0.248mg |
|
| Threonine | 1.017mg | 0.969mg |
|
| Isoleucine | 1.069mg | 1.018mg |
|
| Leucine | 1.885mg | 1.796mg |
|
| Lysine | 2.13mg | 2.03mg |
|
| Methionine | 0.686mg | 0.654mg |
|
| Phenylalanine | 0.905mg | 0.863mg |
|
| Valine | 1.195mg | 1.139mg |
|
| Histidine | 0.683mg | 0.651mg |
|
| Omega-3 - EPA | 0.434g | 0.69g |
|
| Omega-3 - DHA | 0.796g | 1.457g |
|
| Omega-3 - DPA | 0.104g | 0.17g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
|
|
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
110%
106%
Minerals Daily Need Coverage Score
66%
44%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 318mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fish, mackerel, jack, canned, drained solids is lower in Saturated Fat (difference - 0.54g)
Which food is lower in glycemic index?
Fish, mackerel, jack, canned, drained solids is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, mackerel, jack, canned, drained solids is cheaper (difference - $13)
Which food is richer in minerals?
Fish, mackerel, jack, canned, drained solids is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)