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Mackerel vs Pacific saury - In-Depth Nutrition Comparison

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Important differences between Mackerel and Pacific saury

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin E , Iron, and Vitamin B2 than Pacific saury.
  • Mackerel's daily need coverage for Vitamin B12 is 417% more.
  • Mackerel contains 114 times more Sodium than Pacific saury. Mackerel contains 4450mg of Sodium, while Pacific saury contains 39mg.

The food varieties used in the comparison are Fish, mackerel, salted and Fish, pike, northern, raw.

Infographic

Mackerel vs Pacific saury 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 more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%
Contains less Sodium -99.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%
Contains less Sodium -99.1%

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 more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Equal in Folate - 15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Equal in Folate - 15

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.
Mackerel Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury Opinion
Net carbs 0g 0g
Protein 18.5g 19.26g Pacific saury
Fats 25.1g 0.69g Mackerel
Carbs 0g 0g
Calories 305kcal 88kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 66mg 57mg Mackerel
Iron 1.4mg 0.55mg Mackerel
Magnesium 60mg 31mg Mackerel
Phosphorus 254mg 220mg Mackerel
Potassium 520mg 259mg Mackerel
Sodium 4450mg 39mg Pacific saury
Zinc 1.1mg 0.67mg Mackerel
Copper 0.1mg 0.051mg Mackerel
Vitamin A 157IU 70IU Mackerel
Vitamin E 2.38mg 0.2mg Mackerel
Vitamin D 1006IU 99IU Mackerel
Vitamin D 25.2µg 2.5µg Mackerel
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.02mg 0.058mg Pacific saury
Vitamin B2 0.19mg 0.063mg Mackerel
Vitamin B3 3.3mg 2.3mg Mackerel
Vitamin B5 mg 0.75mg Pacific saury
Vitamin B6 0.41mg 0.117mg Mackerel
Folate 15µg 15µg
Vitamin B12 12µg 2µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan mg 0.216mg Pacific saury
Threonine mg 0.844mg Pacific saury
Isoleucine mg 0.887mg Pacific saury
Leucine mg 1.565mg Pacific saury
Lysine mg 1.768mg Pacific saury
Methionine mg 0.57mg Pacific saury
Phenylalanine mg 0.752mg Pacific saury
Valine mg 0.992mg Pacific saury
Histidine mg 0.567mg Pacific saury
Cholesterol 95mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 7.148g 0.118g Pacific saury
Monounsaturated Fat 8.32g 0.157g Mackerel
Polyunsaturated fat 6.21g 0.202g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
42
Pacific saury
Mineral Summary Score
114
Mackerel
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
116%
Pacific saury
Carbohydrates
0%
Mackerel
0%
Pacific saury
Fats
116%
Mackerel
3%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 4411mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 7.03g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.