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  6. Mackerel vs. Salmon raw

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, selenium, and fats, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +450%
Contains more IronIron +75%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +27%
Contains more SeleniumSelenium +101.1%
Contains more CopperCopper +150%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
~equal in Potassium ~490mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +291.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +277.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +138.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Salmon raw DV% diff.
Vitamin B12 12µg 3.18µg 368%
Sodium 4450mg 44mg 192%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Selenium 73.4µg 36.5µg 67%
Vitamin B5 1.664mg 33%
Vitamin B6 0.41mg 0.818mg 31%
Fats 25.1g 6.34g 29%
Vitamin B3 3.3mg 7.86mg 29%
Saturated fat 7.148g 0.981g 28%
Polyunsaturated fat 6.21g 2.539g 24%
Choline 101.6mg 18%
Copper 0.1mg 0.25mg 17%
Vitamin B1 0.02mg 0.226mg 17%
Vitamin E 2.38mg 16%
Monounsaturated fat 8.32g 2.103g 16%
Vitamin B2 0.19mg 0.38mg 15%
Cholesterol 95mg 55mg 13%
Calories 305kcal 142kcal 8%
Iron 1.4mg 0.8mg 8%
Phosphorus 254mg 200mg 8%
Magnesium 60mg 29mg 7%
Vitamin K 7.8µg 7%
Calcium 66mg 12mg 5%
Zinc 1.1mg 0.64mg 4%
Vitamin A 47µg 12µg 4%
Protein 18.5g 19.84g 3%
Folate 15µg 25µg 3%
Potassium 520mg 490mg 1%
Manganese 0.016mg 1%
Protein per 100 calories 6.1g 14g N/A
Calories per 10 g protein 165kcal 72kcal N/A
Weight per 100 calories 33g 70g N/A
Unsaturated / Saturated Fat ratio 2 4.7 N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 (EPA) 1.619g 0.321g N/A
Omega-3 (DHA) 2.965g 1.115g N/A
Omega-3 (DPA) 0.391g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +295.9%
Contains more WaterWater +59.3%
~equal in Protein ~19.84g
~equal in Carbs ~0g

Fat Type Comparison

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

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.