Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Tuna — In-Depth Nutrition Comparison

Compare

Differences between Mackerel and Tuna

  • Mackerel is higher in Vitamin B12, Vitamin D, and Vitamin E , however, Tuna is richer in Vitamin B3, Selenium, Vitamin B6, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 402% higher.
  • Mackerel has 82 times more Sodium than Tuna. While Mackerel has 4450mg of Sodium, Tuna has only 54mg.

The food types used in this comparison are Fish, mackerel, salted and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Mackerel vs Tuna 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.
:
5
Tuna
Contains more Calcium +1550%
Contains more Iron +52.2%
Contains more Magnesium +42.9%
Contains more Zinc +144.4%
Contains more Copper +132.6%
Contains more Phosphorus +31.1%
Contains less Sodium -98.8%
Contains more Selenium +47.4%
Equal in Potassium - 527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1550%
Contains more Iron +52.2%
Contains more Magnesium +42.9%
Contains more Zinc +144.4%
Contains more Copper +132.6%
Contains more Phosphorus +31.1%
Contains less Sodium -98.8%
Contains more Selenium +47.4%
Equal in Potassium - 527

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.
:
4
Tuna
Contains more Vitamin A +141.5%
Contains more Vitamin E +720.7%
Contains more Vitamin D +1160%
Contains more Vitamin B2 +38.7%
Contains more Folate +650%
Contains more Vitamin B12 +410.6%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +568.8%
Contains more Vitamin B6 +153.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +141.5%
Contains more Vitamin E +720.7%
Contains more Vitamin D +1160%
Contains more Vitamin B2 +38.7%
Contains more Folate +650%
Contains more Vitamin B12 +410.6%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +568.8%
Contains more Vitamin B6 +153.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tuna
Contains more Fats +4154.2%
Contains more Other +946.9%
Contains more Protein +57.6%
Contains more Water +60.4%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +4154.2%
Contains more Other +946.9%
Contains more Protein +57.6%
Contains more Water +60.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tuna
Contains more Monounsaturated Fat +5929%
Contains more Polyunsaturated fat +3448.6%
Contains less Saturated Fat -97.1%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +5929%
Contains more Polyunsaturated fat +3448.6%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Tuna Opinion
Protein 18.5g 29.15g Tuna
Fats 25.1g 0.59g Mackerel
Calories 305kcal 130kcal Mackerel
Calcium 66mg 4mg Mackerel
Iron 1.4mg 0.92mg Mackerel
Magnesium 60mg 42mg Mackerel
Phosphorus 254mg 333mg Tuna
Potassium 520mg 527mg Tuna
Sodium 4450mg 54mg Tuna
Zinc 1.1mg 0.45mg Mackerel
Copper 0.1mg 0.043mg Mackerel
Manganese 0.013mg Tuna
Selenium 73.4µg 108.2µg Tuna
Vitamin A 157IU 65IU Mackerel
Vitamin A RAE 47µg 22µg Mackerel
Vitamin E 2.38mg 0.29mg Mackerel
Vitamin D 1006IU 82IU Mackerel
Vitamin D 25.2µg 2µg Mackerel
Vitamin B1 0.02mg 0.134mg Tuna
Vitamin B2 0.19mg 0.137mg Mackerel
Vitamin B3 3.3mg 22.07mg Tuna
Vitamin B5 0.334mg Tuna
Vitamin B6 0.41mg 1.038mg Tuna
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 2.35µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 95mg 47mg Tuna
Trans Fat 0.02g Mackerel
Saturated Fat 7.148g 0.205g Tuna
Omega-3 - DHA 2.965g 0.105g Mackerel
Omega-3 - EPA 1.619g 0.015g Mackerel
Omega-3 - DPA 0.391g 0.005g Mackerel
Monounsaturated Fat 8.32g 0.138g Mackerel
Polyunsaturated fat 6.21g 0.175g Mackerel
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
131%
Mackerel
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 4396mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 6.943g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
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 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.