Mackerel vs. Pacific saury — Health Impact and Nutrition Comparison

Calories

Pacific saury is considered a low-calorie food. Mackerel has 305 calories per 100g, whereas Pacific saury contains 88 calories per 100 g. Mackerel contains three times more calories than Pacific saury.

Vitamins

Mackerel contains 70 times more Vitamin K and ten times more Vitamin E than pacific saury. It also has more Vitamin D, Vitamin B6, Vitamin B2, Vitamin B12, and B3.

Mackerel falls in the range of the top 15% of foods as a source of Vitamin B12. 

Pacific saury is high in Vitamin C and Vitamin B1.

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.

Mackerel

7

100 g 300 g 3 oz - 85g1 fillet - 88g

Pacific saury

2

100 g 300 g 3 oz - 85g1 fillet - 124g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+125%
Contains more Vitamin B2Vitamin B2	+111.3%
Contains more Vitamin B3Vitamin B3	+144.6%
Contains more Vitamin B5Vitamin B5	+14.5%
Contains more Vitamin B6Vitamin B6	+233.3%
Contains more Vitamin B12Vitamin B12	+722.5%

Contains more Vitamin B1Vitamin B1	+96.2%
Contains more FolateFolate	+750%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Minerals

Mackerel contains more calcium, zinc, phosphorus, iron, magnesium, copper, and potassium than pacific saury. Mackerel falls in the range of the top 12% of foods as a source of potassium. 

On the other hand, pacific saury is lower in sodium. 

However, as mackerel is very high in sodium (4450mg per 100g for the food version used in this article), it is better to consume it in moderation.

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.

Mackerel

3

100 g 300 g 3 oz - 85g1 fillet - 88g

Pacific saury

5

100 g 300 g 3 oz - 85g1 fillet - 124g

Contains more MagnesiumMagnesium	+155.3%
Contains more ZincZinc	+19%
Contains more SeleniumSelenium	+218.5%

Contains more CalciumCalcium	+840%
Contains more PotassiumPotassium	+24.4%
Contains more CopperCopper	+142.6%
Contains less SodiumSodium	-21.7%
Contains more ManganeseManganese	+5030%

~equal in Iron ~1.67mg

~equal in Phosphorus ~269mg

Fats

The fat content of mackerel is higher than that of pacific saury. Mackerel contains 25g of fats per 100g, falling in the range of the top 10% of foods as a fat source. Accordingly, mackerel is also higher in saturated and mono/polyunsaturated fats.

Pacific saury contains 40 times less fat: 0.69g per 100g.

Carbs

Both fishes have no carbs.

Cholesterol

Mackerel contains two times more cholesterol than Pacific saury.

Mackerel has 95mg per 100g, while pacific saury contains 39g per 100g. 

Protein

Both pacific saury and mackerel have almost equal amounts of protein.

Mackerel has 18.5g of protein, and Pacific saury contains 19.26g per 100g.

Glycemic Index

Both mackerel and pacific saury have a glycemic index equal to 0.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to research, omega-3 fatty acids may help balance blood pressure and lower the risk of developing heart disease. To avoid cardiovascular problems, researchers recommend eating two servings of fatty fish per week, equivalent to 250 milligrams of omega-3 fatty acids. Omega-3 fatty acids also have anti-triglyceridemic, hemostatic, and anti-atherogenic properties, which may improve the structure and function of the heart (1, 2).

Mackerel has more omega-3 than Pacific saury. On the other hand, Pacific saury is low in calories and therefore good for the heart. 

Both fish are wonderful alternatives for a heart-healthy diet; however, mackerel may be more advantageous for people looking to improve their omega-3 intake, whilst Pacific saury is a better option for those looking for something lighter.

Diabetes

To begin with, these fish contain no carbohydrates, which means they will not raise your blood sugar levels after eating.

Furthermore, studies suggest that fish oil may lower the risk of impaired glucose tolerance and hepatic steatosis. Omega-3 fatty acids from fatty fish and omega-6 fatty acids from linoleic acid are recommended for type 2 diabetes patients due to their positive effects on lipoprotein concentrations. Incorporating fish oil into your daily meal or diet can improve metabolic features associated with type 2 diabetes (3).

Mercury

The mercury in seafood depends on species and environmental pollution levels. In particular, King mackerel contains a high amount of mercury, but you can substitute it with Atlantic mackerel due to its low mercury levels. Pacific saury is a small fish that feeds on plankton and has lower mercury levels (4).