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Mackerel vs Smoked salmon - In-Depth Nutrition Comparison

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What are the differences between Mackerel and Smoked salmon?

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin D, Phosphorus, Vitamin B6, and Potassium, yet Smoked salmon is higher in Copper.
  • Mackerel's daily need coverage for Vitamin B12 is 364% more.
  • Mackerel has 8 times more Saturated Fat than Smoked salmon. While Mackerel has 7.148g of Saturated Fat, Smoked salmon has only 0.929g.

We used Fish, mackerel, salted and Fish, salmon, chinook, smoked types in this article.

Infographic

Mackerel vs Smoked 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
Smoked salmon
Smoked salmon
Contains more Calcium +500%
Contains more Iron +64.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +54.9%
Contains more Potassium +197.1%
Contains more Zinc +254.8%
Contains less Sodium -84.9%
Contains more Copper +130%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
Contains more Calcium +500%
Contains more Iron +64.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +54.9%
Contains more Potassium +197.1%
Contains more Zinc +254.8%
Contains less Sodium -84.9%
Contains more Copper +130%

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
8
:
3
Smoked salmon
Smoked salmon
Contains more Vitamin A +80.5%
Contains more Vitamin E +76.3%
Contains more Vitamin D +47.4%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B6 +47.5%
Contains more Folate +650%
Contains more Vitamin B12 +268.1%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +43%
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +80.5%
Contains more Vitamin E +76.3%
Contains more Vitamin D +47.4%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B6 +47.5%
Contains more Folate +650%
Contains more Vitamin B12 +268.1%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +43%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Smoked salmon
Smoked salmon
Contains more Fats +481%
Contains more Other +148.1%
Contains more Water +67.4%
Equal in Protein - 18.28
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Fats +481%
Contains more Other +148.1%
Contains more Water +67.4%
Equal in Protein - 18.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Smoked salmon
Smoked salmon
Contains more Monounsaturated Fat +311.3%
Contains more Polyunsaturated fat +524.1%
Contains less Saturated Fat -87%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +311.3%
Contains more Polyunsaturated fat +524.1%
Contains less Saturated Fat -87%

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 Smoked salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Smoked salmon Opinion
Protein 18.5g 18.28g Mackerel
Fats 25.1g 4.32g Mackerel
Calories 305kcal 117kcal Mackerel
Calcium 66mg 11mg Mackerel
Iron 1.4mg 0.85mg Mackerel
Magnesium 60mg 18mg Mackerel
Phosphorus 254mg 164mg Mackerel
Potassium 520mg 175mg Mackerel
Sodium 4450mg 672mg Smoked salmon
Zinc 1.1mg 0.31mg Mackerel
Copper 0.1mg 0.23mg Smoked salmon
Vitamin A 157IU 87IU Mackerel
Vitamin A RAE 47µg 26µg Mackerel
Vitamin E 2.38mg 1.35mg Mackerel
Vitamin D 1006IU 685IU Mackerel
Vitamin D 25.2µg 17.1µg Mackerel
Vitamin B1 0.02mg 0.023mg Smoked salmon
Vitamin B2 0.19mg 0.101mg Mackerel
Vitamin B3 3.3mg 4.72mg Smoked salmon
Vitamin B5 0.87mg Smoked salmon
Vitamin B6 0.41mg 0.278mg Mackerel
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 3.26µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Cholesterol 95mg 23mg Smoked salmon
Saturated Fat 7.148g 0.929g Smoked salmon
Omega-3 - DHA 2.965g 0.267g Mackerel
Omega-3 - EPA 1.619g 0.183g Mackerel
Omega-3 - DPA 0.391g 0.073g Mackerel
Monounsaturated Fat 8.32g 2.023g Mackerel
Polyunsaturated fat 6.21g 0.995g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Smoked 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
99%
Smoked salmon
Minerals Daily Need Coverage Score
114%
Mackerel
38%
Smoked salmon

Comparison summary

Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 3778mg)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 6.219g)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.