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Mackerel vs. Fish sauce — In-Depth Nutrition Comparison

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What are the main differences between mackerel and fish sauce?

  • Mackerel is richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B2, and vitamin B5, while fish sauce is higher in magnesium.
  • Mackerel's daily need coverage for vitamin B12 is 772% higher.

We used Fish, mackerel, Atlantic, cooked, dry heat and Sauce, fish, ready-to-serve types in this comparison.

Infographic

Mackerel vs Fish sauce 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" 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +101.3%
Contains more CopperCopper +88%
Contains more ZincZinc +370%
Contains more PhosphorusPhosphorus +3871.4%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +467%
Contains more MagnesiumMagnesium +80.4%
Contains more CalciumCalcium +186.7%
Contains more ManganeseManganese +1065%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +622.8%
Contains more Vitamin B3Vitamin B3 +196.2%
Contains more Vitamin B5Vitamin B5 +739%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin B12Vitamin B12 +3858.3%
Contains more Vitamin CVitamin C +25%
Contains more FolateFolate +2450%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +371.3%
Contains more FatsFats +178000%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.4%
Contains more OtherOther +298.8%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +350200%
Contains more Poly. FatPolyunsaturated fat +143233.3%
Contains less Sat. FatSaturated fat -99.9%

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 sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Fish sauce DV% diff.
Vitamin B12 19µg 0.48µg 772%
Sodium 83mg 7851mg 338%
Selenium 51.6µg 9.1µg 77%
Phosphorus 278mg 7mg 39%
Protein 23.85g 5.06g 38%
Polyunsaturated fat 4.3g 0.003g 29%
Vitamin B3 6.85mg 2.313mg 28%
Fats 17.81g 0.01g 27%
Vitamin B2 0.412mg 0.057mg 27%
Cholesterol 75mg 0mg 25%
Saturated fat 4.176g 0.003g 19%
Magnesium 97mg 175mg 19%
Monounsaturated fat 7.006g 0.002g 18%
Vitamin B5 0.99mg 0.118mg 17%
Folate 2µg 51µg 12%
Vitamin B1 0.159mg 0.012mg 12%
Calories 262kcal 35kcal 11%
Iron 1.57mg 0.78mg 10%
Manganese 0.02mg 0.233mg 9%
Zinc 0.94mg 0.2mg 7%
Vitamin A 54µg 4µg 6%
Copper 0.094mg 0.05mg 5%
Vitamin B6 0.46mg 0.396mg 5%
Potassium 401mg 288mg 3%
Calcium 15mg 43mg 3%
Choline 13.2mg 2%
Carbs 0g 3.64g 1%
Vitamin C 0.4mg 0.5mg 0%
Net carbs 0g 3.64g N/A
Sugar 3.64g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0.002g N/A
Omega-3 - DPA 0.106g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
20%
Fish sauce
Minerals Daily Need Coverage Score
64%
Mackerel
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 7768mg)
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 4.173g)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.