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  6. Mackerel vs. Tuna salad

Mackerel vs. Tuna salad — In-Depth Nutrition Comparison

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How are Mackerel and Tuna salad different?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B6, Phosphorus, Potassium, and Magnesium, while Tuna salad is higher in Vitamin B3.
  • Mackerel covers your daily need of Vitamin B12 450% more than Tuna salad.
  • Mackerel contains 11 times more Sodium than Tuna salad. Mackerel contains 4450mg of Sodium, while Tuna salad contains 402mg.

Fish, mackerel, salted and Fish, tuna salad types were used in this article.

Infographic

Mackerel vs Tuna salad 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
Tuna salad
Tuna salad
Contains more Calcium +288.2%
Contains more Iron +40%
Contains more Magnesium +215.8%
Contains more Phosphorus +42.7%
Contains more Potassium +192.1%
Contains more Zinc +96.4%
Contains more Selenium +78.2%
Contains less Sodium -91%
Contains more Copper +45%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +288.2%
Contains more Iron +40%
Contains more Magnesium +215.8%
Contains more Phosphorus +42.7%
Contains more Potassium +192.1%
Contains more Zinc +96.4%
Contains more Selenium +78.2%
Contains less Sodium -91%
Contains more Copper +45%

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
8
:
4
Tuna salad
Tuna salad
Contains more Vitamin A +61.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B6 +406.2%
Contains more Folate +87.5%
Contains more Vitamin B12 +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B3 +103%
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 salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +61.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B6 +406.2%
Contains more Folate +87.5%
Contains more Vitamin B12 +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B3 +103%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Tuna salad
Tuna salad
Contains more Protein +15.3%
Contains more Fats +171.1%
Contains more Other +529.1%
Contains more Carbs +∞%
Contains more Water +46.9%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +15.3%
Contains more Fats +171.1%
Contains more Other +529.1%
Contains more Carbs +∞%
Contains more Water +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -78.4%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -78.4%

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 salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mackerel Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 18.5g 16.04g Mackerel
Fats 25.1g 9.26g Mackerel
Carbs 0g 9.41g Tuna salad
Calories 305kcal 187kcal Mackerel
Calcium 66mg 17mg Mackerel
Iron 1.4mg 1mg Mackerel
Magnesium 60mg 19mg Mackerel
Phosphorus 254mg 178mg Mackerel
Potassium 520mg 178mg Mackerel
Sodium 4450mg 402mg Tuna salad
Zinc 1.1mg 0.56mg Mackerel
Copper 0.1mg 0.145mg Tuna salad
Manganese 0.04mg Tuna salad
Selenium 73.4µg 41.2µg Mackerel
Vitamin A 157IU 97IU Mackerel
Vitamin A RAE 47µg 24µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.02mg 0.031mg Tuna salad
Vitamin B2 0.19mg 0.07mg Mackerel
Vitamin B3 3.3mg 6.7mg Tuna salad
Vitamin B5 0.26mg Tuna salad
Vitamin B6 0.41mg 0.081mg Mackerel
Folate 15µg 8µg Mackerel
Vitamin B12 12µg 1.2µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 95mg 13mg Tuna salad
Saturated Fat 7.148g 1.544g Tuna salad
Omega-3 - DHA 2.965g 0.055g Mackerel
Omega-3 - EPA 1.619g 0.014g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 2.887g Mackerel
Polyunsaturated fat 6.21g 4.122g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Tuna salad
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
29%
Tuna salad
Minerals Daily Need Coverage Score
131%
Mackerel
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 4048mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 82mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 5.604g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
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

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.