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  6. Mackerel vs. Salmon raw

Mackerel vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between mackerel and salmon raw

  • Mackerel has more vitamin B12, selenium, magnesium, phosphorus, and iron; however, salmon raw is higher in vitamin B6, copper, and vitamin B5.
  • Mackerel covers your daily need for vitamin B12, 659% more than salmon raw.
  • Mackerel has 4 times more saturated fat than salmon raw. While mackerel has 4.176g of saturated fat, salmon raw 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 raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +234.5%
Contains more CalciumCalcium +25%
Contains more IronIron +96.3%
Contains more ZincZinc +46.9%
Contains more PhosphorusPhosphorus +39%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +41.4%
Contains more PotassiumPotassium +22.2%
Contains more CopperCopper +166%
Contains less SodiumSodium -47%

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% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B12Vitamin B12 +497.5%
Contains more Vitamin B1Vitamin B1 +42.1%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more FolateFolate +1150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Salmon raw DV% diff.
Vitamin B12 19µg 3.18µg 659%
Vitamin B6 0.46mg 0.818mg 28%
Selenium 51.6µg 36.5µg 27%
Fats 17.81g 6.34g 18%
Copper 0.094mg 0.25mg 17%
Magnesium 97mg 29mg 16%
Saturated fat 4.176g 0.981g 15%
Vitamin B5 0.99mg 1.664mg 13%
Polyunsaturated fat 4.3g 2.539g 12%
Monounsaturated fat 7.006g 2.103g 12%
Phosphorus 278mg 200mg 11%
Iron 1.57mg 0.8mg 10%
Protein 23.85g 19.84g 8%
Cholesterol 75mg 55mg 7%
Vitamin B3 6.85mg 7.86mg 6%
Folate 2µg 25µg 6%
Calories 262kcal 142kcal 6%
Vitamin B1 0.159mg 0.226mg 6%
Vitamin A 54µg 12µg 5%
Zinc 0.94mg 0.64mg 3%
Potassium 401mg 490mg 3%
Vitamin B2 0.412mg 0.38mg 2%
Sodium 83mg 44mg 2%
Vitamin C 0.4mg 0mg 0%
Calcium 15mg 12mg 0%
Manganese 0.02mg 0.016mg 0%
Tryptophan 0.267mg 0.222mg 0%
Threonine 1.045mg 0.87mg 0%
Isoleucine 1.099mg 0.914mg 0%
Leucine 1.938mg 1.613mg 0%
Lysine 2.19mg 1.822mg 0%
Methionine 0.706mg 0.587mg 0%
Phenylalanine 0.931mg 0.775mg 0%
Valine 1.228mg 1.022mg 0%
Histidine 0.702mg 0.584mg 0%
Omega-3 - EPA 0.504g 0.321g N/A
Omega-3 - DHA 0.699g 1.115g N/A
Omega-3 - DPA 0.106g 0.287g N/A

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
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 ProteinProtein +20.2%
Contains more FatsFats +180.9%
Contains more WaterWater +28.6%
~equal in Carbs ~0g
~equal in Other ~5.32g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +233.1%
Contains more Poly. FatPolyunsaturated fat +69.4%
Contains less Sat. FatSaturated fat -76.5%

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 raw - 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.