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  6. Mackerel vs. Sockeye salmon

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" charts below show how much of the daily needs can be covered by 300 grams of the 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +169.2%
Contains more CopperCopper +31.6%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +106.8%
Contains more PhosphorusPhosphorus +20.1%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin EVitamin E +140.4%
Contains more Vitamin DVitamin D +50.9%
Contains more Vitamin B12Vitamin B12 +168.5%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +23.4%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +206.8%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more CholineCholine +10.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Sockeye salmon DV% diff.
Vitamin B12 12µg 4.47µg 314%
Sodium 4450mg 92mg 189%
Selenium 73.4µg 35.5µg 69%
Vitamin B3 3.3mg 10.123mg 43%
Vitamin D 25.2µg 16.7µg 43%
Vitamin D 1006IU 670IU 42%
Polyunsaturated fat 6.21g 1.327g 33%
Vitamin B6 0.41mg 0.827mg 32%
Fats 25.1g 5.57g 30%
Saturated fat 7.148g 0.969g 28%
Vitamin B5 1.274mg 25%
Monounsaturated fat 8.32g 1.864g 16%
Protein 18.5g 26.48g 16%
Iron 1.4mg 0.52mg 11%
Vitamin B1 0.02mg 0.157mg 11%
Cholesterol 95mg 61mg 11%
Vitamin E 2.38mg 0.99mg 9%
Calories 305kcal 156kcal 7%
Phosphorus 254mg 305mg 7%
Vitamin K 7.8µg 0.1µg 6%
Calcium 66mg 11mg 6%
Magnesium 60mg 36mg 6%
Zinc 1.1mg 0.55mg 5%
Vitamin B2 0.19mg 0.246mg 4%
Copper 0.1mg 0.076mg 3%
Folate 15µg 7µg 2%
Choline 101.6mg 112.6mg 2%
Potassium 520mg 436mg 2%
Manganese 0.013mg 1%
Vitamin A 47µg 58µg 1%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 1.619g 0.299g N/A
Omega-3 - DHA 2.965g 0.56g N/A
Omega-3 - DPA 0.391g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +350.6%
Contains more OtherOther +2061.3%
Contains more ProteinProtein +43.1%
Contains more WaterWater +56.6%
~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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +346.4%
Contains more Poly. FatPolyunsaturated fat +368%
Contains less Sat. FatSaturated fat -86.4%

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. 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.