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Mackerel vs Salmon - In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Salmon?

  • Mackerel is richer in Vitamin B12, and Selenium, yet Salmon 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. Mackerel has 4450mg of Sodium, while Salmon has 44mg.

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

Infographic

Mackerel vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
6
:
2
Salmon
Salmon
Contains more Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
Contains less Sodium -99%
Contains more Copper +150%
Equal in Potassium - 490
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
5
:
6
Salmon
Salmon
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 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
Mackerel
Mackerel
2
:
2
Salmon
Salmon
Contains more Fats +295.9%
Contains more Other +151.9%
Contains more Water +59.3%
Equal in Protein - 19.84
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Salmon
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
Mackerel
Mackerel
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +295.6%
Contains more Polyunsaturated fat +144.6%
Contains less Saturated Fat -86.3%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Salmon
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Salmon
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 Opinion
Protein 18.5g 19.84g Salmon
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
Zinc 1.1mg 0.64mg Mackerel
Copper 0.1mg 0.25mg Salmon
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
Vitamin B2 0.19mg 0.38mg Salmon
Vitamin B3 3.3mg 7.86mg Salmon
Vitamin B5 1.664mg Salmon
Vitamin B6 0.41mg 0.818mg Salmon
Folate 15µg 25µg Salmon
Vitamin B12 12µg 3.18µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.222mg Salmon
Threonine 0.87mg Salmon
Isoleucine 0.914mg Salmon
Leucine 1.613mg Salmon
Lysine 1.822mg Salmon
Methionine 0.587mg Salmon
Phenylalanine 0.775mg Salmon
Valine 1.022mg Salmon
Histidine 0.584mg Salmon
Cholesterol 95mg 55mg Salmon
Saturated Fat 7.148g 0.981g Salmon
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
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%
Mackerel
83%
Salmon
Minerals Daily Need Coverage Score
114%
Mackerel
36%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 4406mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Salmon
Salmon 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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Salmon - 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.