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Mackerel vs. Salmon — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 03, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mackerel
vs
Salmon

Summary

Mackerel is higher in calories and fats, and it is richer in proteins, phosphorus, zinc, magnesium, copper, selenium, iron, and vitamins B2 and B12.  It has higher mercury levels. On the other hand, Salmon is richer in omega-3 fats, vitamins B1, B3, B5, B6, E, D, and folate.

Introduction

Mackerel are saltwater fish that usually live in schools of fish in the ocean. They are about 30 cm on average, and they are considered fatty fish due to their rich profile in omega fats. Mackerel is mostly eaten in Europe, specifically in Germany, the United Kingdom, and France. The three countries combined consumed 51% of the total mackerel market globally. Mackerel fish have a property, which is spoilage, and mackerel fish skin gets spoiled very quickly. However, it is a fish that is commonly eaten and has oily meat. Mackerel fish can be wild type and farmed; most of the market is wild type.

Salmon, on the other hand, live in saltwater areas. However, migrating to sweetwater areas to breed. There are two types of salmon: wild and farmed. Opposite to mackerel, most of the salmon fish are farmed, and in size, they are bigger. It is also an oily fish and is mostly eaten in Europe, specifically Belgium, Denmark, and Norway, among other countries. Salmon has a bigger market than mackerel fish globally, highlighting its importance in the culinary world.

In this article, we will discuss the main differences between mackerel and salmon, compare their nutritional content, examine weight loss and diets, and examine their health impacts.

What are their main differences?

Their differences come in different layers: taste, flavor, size, types, price, shelf life, and the culinary world.

Taste and flavor

Mackerel and salmon are oily fish. Mackerel is a bony fish and is less salty than salmon, it has an authentic taste, but some describe it as close to tuna. Salmon, on the other hand, has fleshier meat and has an authentic smoky, fresh taste.

Size

The average size of a mackerel fish is small compared to salmon. Mackerel are 30 cm on average, whereas salmon are larger than that on average.

Types

There are over 30 types of mackerel that are very close to one another, although many differences do exist between them. On the other hand, there are fewer types of salmon than mackerel; most varieties are within the pacific types.

Price

Salmon is a more expensive fish than mackerel. Better the fish gets, and if it is smoked or not, all these factors make the salmon more expensive than the standard.

Shelf life

Mackerel has a very short life, even if refrigerated. The skin of the mackerel spoils quickly; thus, most mackerel found in markets are either salted, cured, or pickled so that it doesn’t get spoiled. On the other hand, salmon has a longer shelf life.

Culinary world

Mackerel is mostly available in cured and pickled forms in the market. They are even available as fresh; however, fresh mackerel has to be eaten the same day that it is caught. Different varieties of foods can be prepared with mackerel, for example, fried, pan-grilled, chargrilled, added to rice, and can even be consumed pickled and cured.

On the other hand, salmon has a wider variety of usages. Salmon is consumed raw, most notably in Japanese sushi. They can also be grilled and smoked before being served as a salmon steak. Salmon can also be found in soups and warm dishes in European countries.

Nutritional content comparison

Glycemic index

Salmon and mackerel have a glycemic index equal to 0.

Calories

Mackerel has more calories than salmon. Mackerel contains 262 calories per 100g, whereas salmon contains 206 calories for the same weight.

Carbohydrates

Mackerel and salmon are devoid of carbohydrates. Their carb content is 0.

Protein

Mackerel and salmon are very rich in proteins, and their essential amino acid profiles are very versatile and rich. For comparative reasons, mackerel is richer in proteins compared to salmon.

Fats

Mackerel and salmon are fatty fish; however, mackerel contains much more fat than salmon.

Salmon contains lower amounts of saturated fats; however, mackerel contains higher amounts of monounsaturated fats. 

In the diagram below, we can visualize their distributions.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +44.2%
Contains more OtherOther +533.8%
Contains more WaterWater +21.6%
~equal in Protein ~22.1g
~equal in Carbs ~0g

Omega fats

When it comes to the most important fat in these fishes, the omega-3 DHA/EPA fats, salmon is a better source of omega fats than mackerel.

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains more Mono. FatMonounsaturated Fat +67.6%
Contains less Sat. FatSaturated Fat -42.6%
~equal in Polyunsaturated fat ~4.553g

Vitamins

Salmon and mackerel have very rich and versatile vitamin profiles. Salmon is richer in vitamins B1, B3, B5, B6, E, D, and folate. Of these vitamins, B3, B5, and B6 are more than the recommended daily values․

On the other hand, mackerel is richer in vitamins B2 and B12. 

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Salmon
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +205.2%
Contains more Vitamin B12Vitamin B12 +578.6%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more FolateFolate +1600%

Minerals

Mackerel is richer in phosphorus, zinc, magnesium, copper, selenium, and iron. 

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +223.3%
Contains more IronIron +361.8%
Contains more CopperCopper +91.8%
Contains more ZincZinc +118.6%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +24.6%
Contains less SodiumSodium -26.5%
~equal in Calcium ~15mg
~equal in Potassium ~384mg
~equal in Phosphorus ~252mg

Health impacts and diets

From the previous section, we can conclude that both mackerel and salmon are packed with proteins, “good” fats, minerals, and vitamins. They contain 0 amounts of carbs and have a glycemic index equal to 0. All these combined qualify them to be a good match for dietary foods. However, there are some matters of concern; for example, cured or pickled mackerel are very high in sodium and high in trans fats, as well as cholesterol. In moderation and control, their intake shouldn’t cause any health issues.

Vegan diet

Salmon and mackerel cannot be eaten in vegan diets as they are animal products.

Keto

Both mackerel and salmon are fit to be eaten on the keto diet. They contain 0g of carbs and have a glycemic index equal to 0, which is suitable for the keto diet. In addition to these, they are rich in “good fats,” vitamins, and minerals which overall provide a good balance to everyday meals.

Bodybuilding

Because of their high protein content, both mackerel and salmon are highly recommended for bodybuilders and athletes, in addition to their mineral and vitamin content, which replaces their biochemical requirements for long-term health and outcomes.

Health impacts

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Both mackerel and salmon are excellent sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are known to have beneficial effects on heart health, including reducing inflammation, lowering triglyceride levels, and potentially reducing the risk of arrhythmias and blood clot formation (1, 2, 3).

Additionally, researchers from the American Medical Association Journal discovered that omega-3 fatty acids could lower blood pressure and minimize your risk of developing heart disease (4).

While both fish are generally considered healthy choices, mackerel tends to have a higher fat content compared to salmon. However, much of the fat in both fish consists of healthy unsaturated fats, including omega-3 fatty acids.

Mackerel, especially larger species like king mackerel, can contain higher levels of mercury compared to salmon. Mercury is a heavy metal that can be harmful to the nervous system and cardiovascular health, particularly in large amounts. Therefore, it's important to consider the species and size of mackerel when choosing fish for consumption.

In summary, both mackerel and salmon can be beneficial for cardiovascular health due to their high omega-3 fatty acid content. However, when choosing between the two, it's important to consider factors such as mercury content and overall dietary balance. Opting for smaller species of mackerel and incorporating a variety of fish into your diet can help minimize potential risks while maximizing the cardiovascular benefits of consuming fish (5, 6, 7).

Diabetes

Diabetes therapy is based on dietary recommendations, including changes in dietary fat quality. Increased intake of long-chain omega-3 fatty acids from fatty fish (salmon, sardine) and omega-6 fatty acids from linoleic acid may be suggested for type 2 diabetes patients. (8)

A high-fat diet supplemented with fish oil improved metabolic characteristics linked with type 2 diabetes, such as decreased glucose tolerance and hepatic steatosis. (9)

Cancer

Consumption of omega fats reduces the risk of developing cancer. Vitamins A, D, and omega fats have anti-inflammatory effects and inhibit the growth of prostatic, colon, and mammary carcinomas. (10)

Inflammation

Salmon and mackerel have anti-inflammatory properties due to their omega-3 content, which may contribute to their preventive activities against atherosclerosis and plaque rupture and reduce risks of cardiovascular mortality. (1)

Antioxidant activity

Carotenoids are found in salmon, a red-colored fish (astaxanthin). Because of its high antioxidant capabilities, astaxanthin may have biological activities relating to growth, reproduction, and tissue health. (11)

Astaxanthin also possesses antibacterial properties against Helicobacter pylori. (11)

Downsides and risks

Cancer

Farmed salmon and mackerel may raise the risk of cancer due to pollution. Toxicity and cancer risk may be minimal in fish produced under controlled conditions. (5)

Mercury, babies, and pregnancy

Methylmercury, which is present in wild salmon and mackerel, can build up in human tissues. It affects the development of the brain and nervous tissue in babies. On the other hand, mackerel is high in mercury; specifically, king mackerel has very high levels of mercury. (12)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 03, 2024
Medically reviewed by Igor Bussel

Infographic

Mackerel vs Salmon infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Salmon Opinion
Calories 262kcal 206kcal Mackerel
Protein 23.85g 22.1g Mackerel
Fats 17.81g 12.35g Mackerel
Vitamin C 0.4mg 3.7mg Salmon
Cholesterol 75mg 63mg Salmon
Vitamin D 526IU Salmon
Magnesium 97mg 30mg Mackerel
Calcium 15mg 15mg
Potassium 401mg 384mg Mackerel
Iron 1.57mg 0.34mg Mackerel
Copper 0.094mg 0.049mg Mackerel
Zinc 0.94mg 0.43mg Mackerel
Phosphorus 278mg 252mg Mackerel
Sodium 83mg 61mg Salmon
Vitamin A 180IU 230IU Salmon
Vitamin A 54µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 13.1µg Salmon
Manganese 0.02mg 0.016mg Mackerel
Selenium 51.6µg 41.4µg Mackerel
Vitamin B1 0.159mg 0.34mg Salmon
Vitamin B2 0.412mg 0.135mg Mackerel
Vitamin B3 6.85mg 8.045mg Salmon
Vitamin B5 0.99mg 1.475mg Salmon
Vitamin B6 0.46mg 0.647mg Salmon
Vitamin B12 19µg 2.8µg Mackerel
Vitamin K 0.1µg Salmon
Folate 2µg 34µg Salmon
Choline 90.5mg Salmon
Saturated Fat 4.176g 2.397g Salmon
Monounsaturated Fat 7.006g 4.181g Mackerel
Polyunsaturated fat 4.3g 4.553g Salmon
Tryptophan 0.267mg 0.248mg Mackerel
Threonine 1.045mg 0.969mg Mackerel
Isoleucine 1.099mg 1.018mg Mackerel
Leucine 1.938mg 1.796mg Mackerel
Lysine 2.19mg 2.03mg Mackerel
Methionine 0.706mg 0.654mg Mackerel
Phenylalanine 0.931mg 0.863mg Mackerel
Valine 1.228mg 1.139mg Mackerel
Histidine 0.702mg 0.651mg Mackerel
Omega-3 - EPA 0.504g 0.69g Salmon
Omega-3 - DHA 0.699g 1.457g Salmon
Omega-3 - DPA 0.106g 0.17g Salmon

Which food is preferable for your diet?

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

People also compare

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
217%
Mackerel
106%
Salmon
Minerals Daily Need Coverage Score
64%
Mackerel
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 1.779g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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/175120/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.