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  6. Mackerel vs. Pacific saury

Mackerel vs. Pacific saury — In-Depth Nutrition Comparison

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The main differences between Mackerel and Pacific saury

  • Mackerel has more Vitamin B12, Selenium, Vitamin B6, Magnesium, and Monounsaturated Fat, however, Pacific saury has more Vitamin B1, Copper, and Calcium.
  • Daily need coverage for Vitamin B12 from Mackerel is 404% higher.
  • Pacific saury has 68 times less Sodium than Mackerel. Mackerel has 4450mg of Sodium, while Pacific saury has 65mg.

Food types used in this article are Fish, mackerel, salted and Fish, pike, walleye, cooked, dry heat.

Infographic

Mackerel vs Pacific saury 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.
Mackerel
Mackerel
4
:
6
Pacific saury
Pacific saury
Contains more Magnesium +57.9%
Contains more Zinc +39.2%
Contains more Selenium +353.1%
Contains more Calcium +113.6%
Contains more Iron +19.3%
Contains less Sodium -98.5%
Contains more Copper +128%
Equal in Phosphorus - 269
Equal in Potassium - 499
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +57.9%
Contains more Zinc +39.2%
Contains more Selenium +353.1%
Contains more Calcium +113.6%
Contains more Iron +19.3%
Contains less Sodium -98.5%
Contains more Copper +128%
Equal in Phosphorus - 269
Equal in Potassium - 499

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.
Mackerel
Mackerel
7
:
4
Pacific saury
Pacific saury
Contains more Vitamin A +93.8%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B6 +197.1%
Contains more Vitamin B12 +419.5%
Contains more Vitamin B1 +1460%
Contains more Folate +13.3%
Equal in Vitamin B2 - 0.195
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%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +93.8%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B6 +197.1%
Contains more Vitamin B12 +419.5%
Contains more Vitamin B1 +1460%
Contains more Folate +13.3%
Equal in Vitamin B2 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Pacific saury
Pacific saury
Contains more Fats +1509%
Contains more Other +3016.3%
Contains more Protein +32.6%
Contains more Water +70.9%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +1509%
Contains more Other +3016.3%
Contains more Protein +32.6%
Contains more Water +70.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +2106.9%
Contains more Polyunsaturated fat +983.8%
Contains less Saturated Fat -95.5%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +2106.9%
Contains more Polyunsaturated fat +983.8%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury Opinion
Protein 18.5g 24.54g Pacific saury
Fats 25.1g 1.56g Mackerel
Calories 305kcal 119kcal Mackerel
Calcium 66mg 141mg Pacific saury
Iron 1.4mg 1.67mg Pacific saury
Magnesium 60mg 38mg Mackerel
Phosphorus 254mg 269mg Pacific saury
Potassium 520mg 499mg Mackerel
Sodium 4450mg 65mg Pacific saury
Zinc 1.1mg 0.79mg Mackerel
Copper 0.1mg 0.228mg Pacific saury
Manganese 1.026mg Pacific saury
Selenium 73.4µg 16.2µg Mackerel
Vitamin A 157IU 81IU Mackerel
Vitamin A RAE 47µg 24µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.02mg 0.312mg Pacific saury
Vitamin B2 0.19mg 0.195mg Pacific saury
Vitamin B3 3.3mg 2.801mg Mackerel
Vitamin B5 0.865mg Pacific saury
Vitamin B6 0.41mg 0.138mg Mackerel
Folate 15µg 17µg Pacific saury
Vitamin B12 12µg 2.31µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.275mg Pacific saury
Threonine 1.076mg Pacific saury
Isoleucine 1.131mg Pacific saury
Leucine 1.994mg Pacific saury
Lysine 2.254mg Pacific saury
Methionine 0.726mg Pacific saury
Phenylalanine 0.958mg Pacific saury
Valine 1.264mg Pacific saury
Histidine 0.722mg Pacific saury
Cholesterol 95mg 110mg Mackerel
Saturated Fat 7.148g 0.319g Pacific saury
Omega-3 - DHA 2.965g 0.288g Mackerel
Omega-3 - EPA 1.619g 0.11g Mackerel
Omega-3 - DPA 0.391g 0.049g Mackerel
Monounsaturated Fat 8.32g 0.377g Mackerel
Polyunsaturated fat 6.21g 0.573g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pacific saury
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
212%
Mackerel
47%
Pacific saury
Minerals Daily Need Coverage Score
131%
Mackerel
62%
Pacific saury

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 4385mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 6.829g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 15mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.