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Mackerel vs Salmon - In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Salmon

  • Mackerel has more Vitamin B12, Selenium, Magnesium, Phosphorus, and Iron, however Salmon is higher in Vitamin B6, Copper, and Vitamin B5.
  • Mackerel covers your daily need of Vitamin B12 659% more than Salmon.
  • Mackerel has 4 times more Saturated Fat than Salmon. While Mackerel has 4.176g of Saturated Fat, Salmon has only 0.981g.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Mackerel vs Salmon 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
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%

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
:
5
Salmon
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Equal in Vitamin B2 - 0.38
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Equal in Vitamin B2 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.2%
Contains more Fats +180.9%
Contains more Water +28.6%
Equal in Other - 5.32
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +20.2%
Contains more Fats +180.9%
Contains more Water +28.6%
Equal in Other - 5.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +233.1%
Contains more Polyunsaturated fat +69.4%
Contains less Saturated Fat -76.5%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +233.1%
Contains more Polyunsaturated fat +69.4%
Contains less Saturated Fat -76.5%

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

All nutrients comparison - raw data values

Nutrient Mackerel Salmon Opinion
Protein 23.85g 19.84g Mackerel
Fats 17.81g 6.34g Mackerel
Calories 262kcal 142kcal Mackerel
Calcium 15mg 12mg Mackerel
Iron 1.57mg 0.8mg Mackerel
Magnesium 97mg 29mg Mackerel
Phosphorus 278mg 200mg Mackerel
Potassium 401mg 490mg Salmon
Sodium 83mg 44mg Salmon
Zinc 0.94mg 0.64mg Mackerel
Copper 0.094mg 0.25mg Salmon
Vitamin A 180IU 40IU Mackerel
Vitamin A RAE 54µg 12µg Mackerel
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.226mg Salmon
Vitamin B2 0.412mg 0.38mg Mackerel
Vitamin B3 6.85mg 7.86mg Salmon
Vitamin B5 0.99mg 1.664mg Salmon
Vitamin B6 0.46mg 0.818mg Salmon
Folate 2µg 25µg Salmon
Vitamin B12 19µg 3.18µg Mackerel
Tryptophan 0.267mg 0.222mg Mackerel
Threonine 1.045mg 0.87mg Mackerel
Isoleucine 1.099mg 0.914mg Mackerel
Leucine 1.938mg 1.613mg Mackerel
Lysine 2.19mg 1.822mg Mackerel
Methionine 0.706mg 0.587mg Mackerel
Phenylalanine 0.931mg 0.775mg Mackerel
Valine 1.228mg 1.022mg Mackerel
Histidine 0.702mg 0.584mg Mackerel
Cholesterol 75mg 55mg Salmon
Saturated Fat 4.176g 0.981g Salmon
Omega-3 - DHA 0.699g 1.115g Salmon
Omega-3 - EPA 0.504g 0.321g Mackerel
Omega-3 - DPA 0.106g 0.287g Salmon
Monounsaturated Fat 7.006g 2.103g Mackerel
Polyunsaturated fat 4.3g 2.539g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Salmon
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
235%
Mackerel
83%
Salmon
Minerals Daily Need Coverage Score
44%
Mackerel
36%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.195g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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/175120/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.