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  6. Mackerel vs. Surimi

Mackerel vs. Surimi — In-Depth Nutrition Comparison

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How are Mackerel and Surimi different?

  • Mackerel has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Iron, Vitamin B2, and Potassium than Surimi.
  • Daily need coverage for Vitamin B12 from Mackerel is 433% higher.
  • Mackerel contains 37 times more Saturated Fat than Surimi. While Mackerel contains 7.148g of Saturated Fat, Surimi contains only 0.191g.

Fish, mackerel, salted and Fish, surimi are the varieties used in this article.

Infographic

Mackerel vs Surimi 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
7
:
3
Surimi
Surimi
Contains more Calcium +633.3%
Contains more Iron +438.5%
Contains more Magnesium +39.5%
Contains more Potassium +364.3%
Contains more Zinc +233.3%
Contains more Copper +212.5%
Contains more Selenium +161.2%
Contains more Phosphorus +11%
Contains less Sodium -96.8%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +633.3%
Contains more Iron +438.5%
Contains more Magnesium +39.5%
Contains more Potassium +364.3%
Contains more Zinc +233.3%
Contains more Copper +212.5%
Contains more Selenium +161.2%
Contains more Phosphorus +11%
Contains less Sodium -96.8%

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
9
:
1
Surimi
Surimi
Contains more Vitamin A +134.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B2 +804.8%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +1266.7%
Contains more Folate +650%
Contains more Vitamin B12 +650%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02
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%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin A +134.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B2 +804.8%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +1266.7%
Contains more Folate +650%
Contains more Vitamin B12 +650%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Surimi
Surimi
Contains more Protein +21.9%
Contains more Fats +2688.9%
Contains more Other +1735.6%
Contains more Carbs +∞%
Contains more Water +77.5%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Protein +21.9%
Contains more Fats +2688.9%
Contains more Other +1735.6%
Contains more Carbs +∞%
Contains more Water +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Surimi
Surimi
Contains more Monounsaturated Fat +5483.9%
Contains more Polyunsaturated fat +1301.8%
Contains less Saturated Fat -97.3%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +5483.9%
Contains more Polyunsaturated fat +1301.8%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 18.5g 15.18g Mackerel
Fats 25.1g 0.9g Mackerel
Carbs 0g 6.85g Surimi
Calories 305kcal 99kcal Mackerel
Calcium 66mg 9mg Mackerel
Iron 1.4mg 0.26mg Mackerel
Magnesium 60mg 43mg Mackerel
Phosphorus 254mg 282mg Surimi
Potassium 520mg 112mg Mackerel
Sodium 4450mg 143mg Surimi
Zinc 1.1mg 0.33mg Mackerel
Copper 0.1mg 0.032mg Mackerel
Manganese 0.011mg Surimi
Selenium 73.4µg 28.1µg Mackerel
Vitamin A 157IU 67IU Mackerel
Vitamin A RAE 47µg 20µg Mackerel
Vitamin E 2.38mg 0.63mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.19mg 0.021mg Mackerel
Vitamin B3 3.3mg 0.22mg Mackerel
Vitamin B5 0.07mg Surimi
Vitamin B6 0.41mg 0.03mg Mackerel
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 1.6µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.092mg Surimi
Threonine 0.734mg Surimi
Isoleucine 0.709mg Surimi
Leucine 1.202mg Surimi
Lysine 1.387mg Surimi
Methionine 0.515mg Surimi
Phenylalanine 0.595mg Surimi
Valine 0.77mg Surimi
Histidine 0.35mg Surimi
Cholesterol 95mg 30mg Surimi
Saturated Fat 7.148g 0.191g Surimi
Omega-3 - DHA 2.965g 0.241g Mackerel
Omega-3 - EPA 1.619g 0.157g Mackerel
Omega-3 - DPA 0.391g 0.014g Mackerel
Monounsaturated Fat 8.32g 0.149g Mackerel
Polyunsaturated fat 6.21g 0.443g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Surimi
Minerals Daily Need Coverage Score
131%
Mackerel
37%
Surimi

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 4307mg)
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 6.957g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $3)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
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)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.