Mackerel vs. Salmon — Health Impact and Nutrition Comparison
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.
Table of contents
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
Contains
more
FatsFats
+44.2%
Contains
more
OtherOther
+533.8%
Contains
more
WaterWater
+21.6%
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
Contains
more
Mono. FatMonounsaturated Fat
+67.6%
Contains
less
Sat. FatSaturated Fat
-42.6%
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
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
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%
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
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)
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
- https://www.health.harvard.edu/blog/omega-3-fatty-acids-and-the-heart-new-evidence-more-questions-2021032422213
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357043/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171799/
- https://www.sciencedirect.com/science/article/abs/pii/S0939475304800450
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2777338
- https://academic.oup.com/ajcn/article/94/1/26/4597878?login=true
- https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
- https://academic.oup.com/ajcn/article/70/1/85/4714845?login=true
- https://pubmed.ncbi.nlm.nih.gov/16431409/
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2109.2009.02211.x
Infographic
Comparison summary table
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in price | |||
Rich in minerals | |||
Lower in Glycemic Index | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 262kcal | 206kcal | |
Protein | 23.85g | 22.1g | |
Fats | 17.81g | 12.35g | |
Vitamin C | 0.4mg | 3.7mg | |
Cholesterol | 75mg | 63mg | |
Vitamin D | 526IU | ||
Magnesium | 97mg | 30mg | |
Calcium | 15mg | 15mg | |
Potassium | 401mg | 384mg | |
Iron | 1.57mg | 0.34mg | |
Copper | 0.094mg | 0.049mg | |
Zinc | 0.94mg | 0.43mg | |
Phosphorus | 278mg | 252mg | |
Sodium | 83mg | 61mg | |
Vitamin A | 180IU | 230IU | |
Vitamin A | 54µg | 69µg | |
Vitamin E | 1.14mg | ||
Vitamin D | 13.1µg | ||
Manganese | 0.02mg | 0.016mg | |
Selenium | 51.6µg | 41.4µg | |
Vitamin B1 | 0.159mg | 0.34mg | |
Vitamin B2 | 0.412mg | 0.135mg | |
Vitamin B3 | 6.85mg | 8.045mg | |
Vitamin B5 | 0.99mg | 1.475mg | |
Vitamin B6 | 0.46mg | 0.647mg | |
Vitamin B12 | 19µg | 2.8µg | |
Vitamin K | 0.1µg | ||
Folate | 2µg | 34µg | |
Choline | 90.5mg | ||
Saturated Fat | 4.176g | 2.397g | |
Monounsaturated Fat | 7.006g | 4.181g | |
Polyunsaturated fat | 4.3g | 4.553g | |
Tryptophan | 0.267mg | 0.248mg | |
Threonine | 1.045mg | 0.969mg | |
Isoleucine | 1.099mg | 1.018mg | |
Leucine | 1.938mg | 1.796mg | |
Lysine | 2.19mg | 2.03mg | |
Methionine | 0.706mg | 0.654mg | |
Phenylalanine | 0.931mg | 0.863mg | |
Valine | 1.228mg | 1.139mg | |
Histidine | 0.702mg | 0.651mg | |
Omega-3 - EPA | 0.504g | 0.69g | |
Omega-3 - DHA | 0.699g | 1.457g | |
Omega-3 - DPA | 0.106g | 0.17g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | Equal | |
Low Glycemic Index diet | Equal |