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
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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
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Calcium
+25%
Contains
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Iron
+96.3%
Contains
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Magnesium
+234.5%
Contains
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Phosphorus
+39%
Contains
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Zinc
+46.9%
Contains
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Potassium
+22.2%
Contains
less
Sodium
-47%
Contains
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Copper
+166%
Contains
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Calcium
+25%
Contains
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Iron
+96.3%
Contains
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Magnesium
+234.5%
Contains
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Phosphorus
+39%
Contains
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Zinc
+46.9%
Contains
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Potassium
+22.2%
Contains
less
Sodium
-47%
Contains
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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
:
Contains
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Vitamin A
+350%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+497.5%
Contains
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Vitamin B1
+42.1%
Contains
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Vitamin B3
+14.7%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B6
+77.8%
Contains
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Folate
+1150%
Equal in Vitamin B2 - 0.38
Contains
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Vitamin A
+350%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+497.5%
Contains
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Vitamin B1
+42.1%
Contains
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Vitamin B3
+14.7%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B6
+77.8%
Contains
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Folate
+1150%
Equal in Vitamin B2 - 0.38
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.2%
Contains
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Fats
+180.9%
Contains
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Water
+28.6%
Equal in Other - 5.32
Contains
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Protein
+20.2%
Contains
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Fats
+180.9%
Contains
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Water
+28.6%
Equal in Other - 5.32
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+233.1%
Contains
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Polyunsaturated fat
+69.4%
Contains
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Saturated Fat
-76.5%
Contains
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Monounsaturated Fat
+233.1%
Contains
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Polyunsaturated fat
+69.4%
Contains
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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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.85g | 19.84g |
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| Fats | 17.81g | 6.34g |
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| Calories | 262kcal | 142kcal |
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| Calcium | 15mg | 12mg |
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| Iron | 1.57mg | 0.8mg |
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| Magnesium | 97mg | 29mg |
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| Phosphorus | 278mg | 200mg |
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| Potassium | 401mg | 490mg |
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| Sodium | 83mg | 44mg |
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| Zinc | 0.94mg | 0.64mg |
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| Copper | 0.094mg | 0.25mg |
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| Vitamin A | 180IU | 40IU |
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| Vitamin A RAE | 54µg | 12µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.159mg | 0.226mg |
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| Vitamin B2 | 0.412mg | 0.38mg |
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| Vitamin B3 | 6.85mg | 7.86mg |
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| Vitamin B5 | 0.99mg | 1.664mg |
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| Vitamin B6 | 0.46mg | 0.818mg |
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| Folate | 2µg | 25µg |
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| Vitamin B12 | 19µg | 3.18µg |
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| Tryptophan | 0.267mg | 0.222mg |
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| Threonine | 1.045mg | 0.87mg |
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| Isoleucine | 1.099mg | 0.914mg |
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| Leucine | 1.938mg | 1.613mg |
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| Lysine | 2.19mg | 1.822mg |
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| Methionine | 0.706mg | 0.587mg |
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| Phenylalanine | 0.931mg | 0.775mg |
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| Valine | 1.228mg | 1.022mg |
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| Histidine | 0.702mg | 0.584mg |
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| Cholesterol | 75mg | 55mg |
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| Saturated Fat | 4.176g | 0.981g |
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| Omega-3 - DHA | 0.699g | 1.115g |
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| Omega-3 - EPA | 0.504g | 0.321g |
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| Omega-3 - DPA | 0.106g | 0.287g |
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| Monounsaturated Fat | 7.006g | 2.103g |
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| Polyunsaturated fat | 4.3g | 2.539g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
83%
Minerals Daily Need Coverage Score
44%
36%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 3.195g)
Which food is cheaper?
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
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.