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Mackerel vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Salmon raw?

  • Mackerel is richer in Vitamin B12, and Selenium, yet Salmon raw is richer in Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Vitamin B2.
  • Mackerel's daily need coverage for Vitamin B12 is 368% higher.
  • Mackerel has 101 times more Sodium than Salmon raw. Mackerel has 4450mg of Sodium, while Salmon raw has 44mg.

We used Fish, mackerel, salted and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Mackerel vs Salmon raw 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 Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
Contains more Selenium +101.1%
Contains less Sodium -99%
Contains more Copper +150%
Equal in Potassium - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
Contains more Selenium +101.1%
Contains less Sodium -99%
Contains more Copper +150%
Equal in Potassium - 490

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 A +292.5%
Contains more Vitamin B12 +277.4%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%
Contains more Folate +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0% 0%
Contains more Vitamin A +292.5%
Contains more Vitamin B12 +277.4%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +295.9%
Contains more Other +151.9%
Contains more Water +59.3%
Equal in Protein - 19.84
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +295.9%
Contains more Other +151.9%
Contains more Water +59.3%
Equal in Protein - 19.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +295.6%
Contains more Polyunsaturated fat +144.6%
Contains less Saturated Fat -86.3%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +295.6%
Contains more Polyunsaturated fat +144.6%
Contains less Saturated Fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Salmon raw Opinion
Protein 18.5g 19.84g Salmon raw
Fats 25.1g 6.34g Mackerel
Calories 305kcal 142kcal Mackerel
Calcium 66mg 12mg Mackerel
Iron 1.4mg 0.8mg Mackerel
Magnesium 60mg 29mg Mackerel
Phosphorus 254mg 200mg Mackerel
Potassium 520mg 490mg Mackerel
Sodium 4450mg 44mg Salmon raw
Zinc 1.1mg 0.64mg Mackerel
Copper 0.1mg 0.25mg Salmon raw
Manganese 0.016mg Salmon raw
Selenium 73.4µg 36.5µg Mackerel
Vitamin A 157IU 40IU Mackerel
Vitamin A RAE 47µg 12µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.02mg 0.226mg Salmon raw
Vitamin B2 0.19mg 0.38mg Salmon raw
Vitamin B3 3.3mg 7.86mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.41mg 0.818mg Salmon raw
Folate 15µg 25µg Salmon raw
Vitamin B12 12µg 3.18µg Mackerel
Choline 101.6mg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 95mg 55mg Salmon raw
Saturated Fat 7.148g 0.981g Salmon raw
Omega-3 - DHA 2.965g 1.115g Mackerel
Omega-3 - EPA 1.619g 0.321g Mackerel
Omega-3 - DPA 0.391g 0.287g Mackerel
Monounsaturated Fat 8.32g 2.103g Mackerel
Polyunsaturated fat 6.21g 2.539g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Salmon raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
200%
Mackerel
77%
Salmon raw
Minerals Daily Need Coverage Score
131%
Mackerel
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 4406mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 6.167g)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.