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  6. Mackerel vs. Tuna

Mackerel vs. Tuna — In-Depth Nutrition Comparison

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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.
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%
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1550%
Contains more IronIron +52.2%
Contains more CopperCopper +132.6%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +47.4%
~equal in Potassium ~527mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Tuna
Tuna
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin DVitamin D +1160%
Contains more Vitamin AVitamin A +113.6%
Contains more Vitamin EVitamin E +720.7%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B12Vitamin B12 +410.6%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +650%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +568.8%
Contains more Vitamin B6Vitamin B6 +153.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Tuna DV% diff.
Vitamin B12 12µg 2.35µg 402%
Sodium 4450mg 54mg 191%
Vitamin B3 3.3mg 22.07mg 117%
Vitamin D* 1006 IU 82 IU 116%
Vitamin D 25.2µg 2µg 116%
Selenium 73.4µg 108.2µg 63%
Vitamin B6 0.41mg 1.038mg 48%
Polyunsaturated fat 6.21g 0.175g 40%
Fats 25.1g 0.59g 38%
Saturated fat 7.148g 0.205g 32%
Protein 18.5g 29.15g 21%
Monounsaturated fat 8.32g 0.138g 20%
Cholesterol 95mg 47mg 16%
Vitamin E 2.38mg 0.29mg 14%
Phosphorus 254mg 333mg 11%
Vitamin B1 0.02mg 0.134mg 10%
Calories 305kcal 130kcal 9%
Vitamin B5 0.334mg 7%
Calcium 66mg 4mg 6%
Iron 1.4mg 0.92mg 6%
Copper 0.1mg 0.043mg 6%
Zinc 1.1mg 0.45mg 6%
Vitamin K 7.8µg 0.1µg 6%
Magnesium 60mg 42mg 4%
Vitamin B2 0.19mg 0.137mg 4%
Choline 101.6mg 77.6mg 4%
Vitamin A 47µg 22µg 3%
Folate 15µg 2µg 3%
Manganese 0.013mg 1%
Protein per 100 calories 6.1g 22g N/A
Calories per 10 g protein 165kcal 45kcal N/A
Weight per 100 calories 33g 77g N/A
Unsaturated / Saturated Fat ratio 2 1.5 N/A
Potassium 520mg 527mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 1.619g 0.015g N/A
Omega-3 - DHA 2.965g 0.105g N/A
Omega-3 - DPA 0.391g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +4154.2%
Contains more OtherOther +946.9%
Contains more ProteinProtein +57.6%
Contains more WaterWater +60.4%
~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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +5929%
Contains more Poly. FatPolyunsaturated fat +3448.6%
Contains less Sat. FatSaturated fat -97.1%

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.