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  6. Mackerel vs. Fish, salmon, Atlantic, farmed, raw

Mackerel vs. Fish, salmon, Atlantic, farmed, raw — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Fish, salmon, Atlantic, farmed, raw

  • Mackerel has more Vitamin B12, Selenium, Vitamin B2, Magnesium, and Iron, however, Fish, salmon, Atlantic, farmed, raw is higher in Vitamin B6, Vitamin B3, Vitamin B5, and Folate.
  • Mackerel covers your daily need of Vitamin B12 657% more than Fish, salmon, Atlantic, farmed, raw.
  • Mackerel has 5 times more Iron than Fish, salmon, Atlantic, farmed, raw. While Mackerel has 1.57mg of Iron, Fish, salmon, Atlantic, farmed, raw has only 0.34mg.
  • Fish, salmon, Atlantic, farmed, raw has less Cholesterol.

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

Infographic

Mackerel vs Fish, salmon, Atlantic, farmed, 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 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
Contains more MagnesiumMagnesium +259.3%
Contains more CalciumCalcium +66.7%
Contains more IronIron +361.8%
Contains more CopperCopper +108.9%
Contains more ZincZinc +161.1%
Contains more PhosphorusPhosphorus +15.8%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +115%
Contains less SodiumSodium -28.9%
~equal in Potassium ~363mg

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%
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 13% 12% 71% 330% 52% 36% 163% 93% 147% 404% 1.3% 20% 43%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin B12Vitamin B12 +488.2%
Contains more Vitamin CVitamin C +875%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B3Vitamin B3 +26.6%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more FolateFolate +1200%
~equal in Vitamin A ~193IU

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% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 g
Contains more ProteinProtein +16.8%
Contains more FatsFats +32.7%
Contains more OtherOther +299.2%
Contains more WaterWater +21.8%
~equal in Carbs ~0g

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
28% 35% 36%
Saturated Fat: Sat. Fat 3.05 g
Monounsaturated Fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 g
Contains more Mono. FatMonounsaturated Fat +85.8%
Contains less Sat. FatSaturated Fat -27%
~equal in Polyunsaturated fat ~3.886g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Fish, salmon, Atlantic, farmed, raw Opinion
Calories 262kcal 208kcal Mackerel
Protein 23.85g 20.42g Mackerel
Fats 17.81g 13.42g Mackerel
Vitamin C 0.4mg 3.9mg Fish, salmon, Atlantic, farmed, raw
Cholesterol 75mg 55mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 441IU Fish, salmon, Atlantic, farmed, raw
Magnesium 97mg 27mg Mackerel
Calcium 15mg 9mg Mackerel
Potassium 401mg 363mg Mackerel
Iron 1.57mg 0.34mg Mackerel
Copper 0.094mg 0.045mg Mackerel
Zinc 0.94mg 0.36mg Mackerel
Phosphorus 278mg 240mg Mackerel
Sodium 83mg 59mg Fish, salmon, Atlantic, farmed, raw
Vitamin A 180IU 193IU Fish, salmon, Atlantic, farmed, raw
Vitamin A 54µg 58µg Fish, salmon, Atlantic, farmed, raw
Vitamin E 3.55mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 11µg Fish, salmon, Atlantic, farmed, raw
Manganese 0.02mg 0.011mg Mackerel
Selenium 51.6µg 24µg Mackerel
Vitamin B1 0.159mg 0.207mg Fish, salmon, Atlantic, farmed, raw
Vitamin B2 0.412mg 0.155mg Mackerel
Vitamin B3 6.85mg 8.672mg Fish, salmon, Atlantic, farmed, raw
Vitamin B5 0.99mg 1.547mg Fish, salmon, Atlantic, farmed, raw
Vitamin B6 0.46mg 0.636mg Fish, salmon, Atlantic, farmed, raw
Vitamin B12 19µg 3.23µg Mackerel
Vitamin K 0.5µg Fish, salmon, Atlantic, farmed, raw
Folate 2µg 26µg Fish, salmon, Atlantic, farmed, raw
Choline 78.5mg Fish, salmon, Atlantic, farmed, raw
Saturated Fat 4.176g 3.05g Fish, salmon, Atlantic, farmed, raw
Monounsaturated Fat 7.006g 3.77g Mackerel
Polyunsaturated fat 4.3g 3.886g Mackerel
Tryptophan 0.267mg 0.209mg Mackerel
Threonine 1.045mg 0.86mg Mackerel
Isoleucine 1.099mg 0.968mg Mackerel
Leucine 1.938mg 1.615mg Mackerel
Lysine 2.19mg 1.87mg Mackerel
Methionine 0.706mg 0.626mg Mackerel
Phenylalanine 0.931mg 0.845mg Mackerel
Valine 1.228mg 1.107mg Mackerel
Histidine 0.702mg 0.549mg Mackerel
Omega-3 - EPA 0.504g 0.862g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DHA 0.699g 1.104g Fish, salmon, Atlantic, farmed, raw
Omega-3 - ALA 0.148g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DPA 0.106g 0.393g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Gamma-linoleic acid 0.02g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Eicosadienoic acid 0.062g Fish, salmon, Atlantic, farmed, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Fish, salmon, Atlantic, farmed, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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%
Fish, salmon, Atlantic, farmed, raw
Minerals Daily Need Coverage Score
64%
Mackerel
33%
Fish, salmon, Atlantic, farmed, raw

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in Saturated Fat (difference - 1.126g)
Which food is lower in glycemic index?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is cheaper (difference - $7)
Which food is richer in vitamins?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is relatively richer in vitamins

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. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/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.