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Mackerel vs Sockeye salmon - In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Sockeye salmon?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin D, and Iron, yet Sockeye salmon is richer in Vitamin B3, Vitamin B6, and Vitamin B1.
  • Mackerel's daily need coverage for Vitamin B12 is 314% higher.
  • Mackerel has 48 times more Sodium than Sockeye salmon. Mackerel has 4450mg of Sodium, while Sockeye salmon has 92mg.

We used Fish, mackerel, salted and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Mackerel vs Sockeye 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
Sockeye salmon
Sockeye salmon
Contains more Calcium +500%
Contains more Iron +169.2%
Contains more Magnesium +66.7%
Contains more Potassium +19.3%
Contains more Zinc +100%
Contains more Copper +31.6%
Contains more Phosphorus +20.1%
Contains less Sodium -97.9%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Contains more Calcium +500%
Contains more Iron +169.2%
Contains more Magnesium +66.7%
Contains more Potassium +19.3%
Contains more Zinc +100%
Contains more Copper +31.6%
Contains more Phosphorus +20.1%
Contains less Sodium -97.9%

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
Sockeye salmon
Sockeye salmon
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +168.5%
Contains more Vitamin K +7700%
Contains more Vitamin A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +168.5%
Contains more Vitamin K +7700%
Contains more Vitamin A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Sockeye salmon
Sockeye salmon
Contains more Fats +350.6%
Contains more Other +2061.3%
Contains more Protein +43.1%
Contains more Water +56.6%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +350.6%
Contains more Other +2061.3%
Contains more Protein +43.1%
Contains more Water +56.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +346.4%
Contains more Polyunsaturated fat +368%
Contains less Saturated Fat -86.4%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +346.4%
Contains more Polyunsaturated fat +368%
Contains less Saturated Fat -86.4%

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

All nutrients comparison - raw data values

Nutrient Mackerel Sockeye salmon Opinion
Protein 18.5g 26.48g Sockeye salmon
Fats 25.1g 5.57g Mackerel
Calories 305kcal 156kcal Mackerel
Calcium 66mg 11mg Mackerel
Iron 1.4mg 0.52mg Mackerel
Magnesium 60mg 36mg Mackerel
Phosphorus 254mg 305mg Sockeye salmon
Potassium 520mg 436mg Mackerel
Sodium 4450mg 92mg Sockeye salmon
Zinc 1.1mg 0.55mg Mackerel
Copper 0.1mg 0.076mg Mackerel
Vitamin A 157IU 193IU Sockeye salmon
Vitamin A RAE 47µg 58µg Sockeye salmon
Vitamin E 2.38mg 0.99mg Mackerel
Vitamin D 1006IU 670IU Mackerel
Vitamin D 25.2µg 16.7µg Mackerel
Vitamin B1 0.02mg 0.157mg Sockeye salmon
Vitamin B2 0.19mg 0.246mg Sockeye salmon
Vitamin B3 3.3mg 10.123mg Sockeye salmon
Vitamin B5 1.274mg Sockeye salmon
Vitamin B6 0.41mg 0.827mg Sockeye salmon
Folate 15µg 7µg Mackerel
Vitamin B12 12µg 4.47µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 95mg 61mg Sockeye salmon
Trans Fat 0.023g Mackerel
Saturated Fat 7.148g 0.969g Sockeye salmon
Omega-3 - DHA 2.965g 0.56g Mackerel
Omega-3 - EPA 1.619g 0.299g Mackerel
Omega-3 - DPA 0.391g 0.093g Mackerel
Monounsaturated Fat 8.32g 1.864g Mackerel
Polyunsaturated fat 6.21g 1.327g Mackerel
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sockeye 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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
114%
Mackerel
34%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 4358mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 6.179g)
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 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)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.