Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Mackerel vs Tuna - In-Depth Nutrition Comparison

Compare

How are Mackerel and Tuna different?

  • Mackerel is richer in Selenium, and Vitamin B12, while Tuna is higher in Vitamin A RAE, Vitamin B3, Vitamin B1, Phosphorus, and Vitamin B2.
  • Mackerel covers your daily need of Sodium 191% more than Tuna.
  • Mackerel contains 4 times more Saturated Fat than Tuna. Mackerel contains 7.148g of Saturated Fat, while Tuna contains 1.612g.
  • Tuna is lower in Sodium.

Fish, mackerel, salted and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
4
:
4
Tuna
Tuna
Contains more Calcium +560%
Contains more Potassium +61%
Contains more Zinc +42.9%
Contains more Phosphorus +28.3%
Contains less Sodium -98.9%
Equal in Iron - 1.31
Equal in Magnesium - 64
Equal in Copper - 0.11
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Calcium +560%
Contains more Potassium +61%
Contains more Zinc +42.9%
Contains more Phosphorus +28.3%
Contains less Sodium -98.9%
Equal in Iron - 1.31
Equal in Magnesium - 64
Equal in Copper - 0.11

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
Tuna
Tuna
Contains more Folate +650%
Contains more Vitamin B12 +10.3%
Contains more Vitamin A +1505.1%
Contains more Vitamin B1 +1290%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +219.4%
Contains more Vitamin B6 +28%
Equal in Vitamin B12 - 10.88
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Folate +650%
Contains more Vitamin B12 +10.3%
Contains more Vitamin A +1505.1%
Contains more Vitamin B1 +1290%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +219.4%
Contains more Vitamin B6 +28%
Equal in Vitamin B12 - 10.88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Tuna
Tuna
Contains more Fats +299.7%
Contains more Other +183.9%
Contains more Protein +61.7%
Contains more Water +37.4%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Fats +299.7%
Contains more Other +183.9%
Contains more Protein +61.7%
Contains more Water +37.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +305.3%
Contains more Polyunsaturated fat +236.8%
Contains less Saturated Fat -77.4%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains more Monounsaturated Fat +305.3%
Contains more Polyunsaturated fat +236.8%
Contains less Saturated Fat -77.4%

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

All nutrients comparison - raw data values

Nutrient Mackerel Tuna Opinion
Protein 18.5g 29.91g Tuna
Fats 25.1g 6.28g Mackerel
Calories 305kcal 184kcal Mackerel
Calcium 66mg 10mg Mackerel
Iron 1.4mg 1.31mg Mackerel
Magnesium 60mg 64mg Tuna
Phosphorus 254mg 326mg Tuna
Potassium 520mg 323mg Mackerel
Sodium 4450mg 50mg Tuna
Zinc 1.1mg 0.77mg Mackerel
Copper 0.1mg 0.11mg Tuna
Vitamin A 157IU 2520IU Tuna
Vitamin A RAE 47µg 757µg Tuna
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.02mg 0.278mg Tuna
Vitamin B2 0.19mg 0.306mg Tuna
Vitamin B3 3.3mg 10.54mg Tuna
Vitamin B5 1.37mg Tuna
Vitamin B6 0.41mg 0.525mg Tuna
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 10.88µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.335mg Tuna
Threonine 1.311mg Tuna
Isoleucine 1.378mg Tuna
Leucine 2.431mg Tuna
Lysine 2.747mg Tuna
Methionine 0.885mg Tuna
Phenylalanine 1.168mg Tuna
Valine 1.541mg Tuna
Histidine 0.88mg Tuna
Cholesterol 95mg 49mg Tuna
Saturated Fat 7.148g 1.612g Tuna
Omega-3 - DHA 2.965g 1.141g Mackerel
Omega-3 - EPA 1.619g 0.363g Mackerel
Omega-3 - DPA 0.391g 0.16g Mackerel
Monounsaturated Fat 8.32g 2.053g Mackerel
Polyunsaturated fat 6.21g 1.844g Mackerel

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 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
171%
Tuna
Minerals Daily Need Coverage Score
114%
Mackerel
41%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 4400mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.536g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.