Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Pacific saury raw

Mackerel vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

How are Mackerel and Pacific saury raw different?

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, and Iron, however, Pacific saury raw is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Mackerel is 708% higher.
  • Mackerel contains 35 times more Saturated Fat than Pacific saury raw. While Mackerel contains 4.176g of Saturated Fat, Pacific saury raw contains only 0.118g.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Mackerel vs Pacific saury 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.
Mackerel
Mackerel
7
:
3
Pacific saury raw
Pacific saury raw
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%
Contains more Selenium +309.5%
Contains more Calcium +280%
Contains less Sodium -53%
Contains more Manganese +1100%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +185.5%
Contains more Magnesium +212.9%
Contains more Phosphorus +26.4%
Contains more Potassium +54.8%
Contains more Zinc +40.3%
Contains more Copper +84.3%
Contains more Selenium +309.5%
Contains more Calcium +280%
Contains less Sodium -53%
Contains more Manganese +1100%

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
Mackerel
7
:
5
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%
Contains more Vitamin C +850%
Contains more Folate +650%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Pacific saury raw
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 +157.1%
Contains more Vitamin B1 +174.1%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +293.2%
Contains more Vitamin B12 +850%
Contains more Vitamin C +850%
Contains more Folate +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Pacific saury raw
Pacific saury raw
Contains more Protein +23.8%
Contains more Fats +2481.2%
Contains more Other +348.7%
Contains more Water +48.2%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Protein +23.8%
Contains more Fats +2481.2%
Contains more Other +348.7%
Contains more Water +48.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +4362.4%
Contains more Polyunsaturated fat +2028.7%
Contains less Saturated Fat -97.2%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +4362.4%
Contains more Polyunsaturated fat +2028.7%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pacific saury raw Opinion
Protein 23.85g 19.26g Mackerel
Fats 17.81g 0.69g Mackerel
Calories 262kcal 88kcal Mackerel
Calcium 15mg 57mg Pacific saury raw
Iron 1.57mg 0.55mg Mackerel
Magnesium 97mg 31mg Mackerel
Phosphorus 278mg 220mg Mackerel
Potassium 401mg 259mg Mackerel
Sodium 83mg 39mg Pacific saury raw
Zinc 0.94mg 0.67mg Mackerel
Copper 0.094mg 0.051mg Mackerel
Manganese 0.02mg 0.24mg Pacific saury raw
Selenium 51.6µg 12.6µg Mackerel
Vitamin A 180IU 70IU Mackerel
Vitamin A RAE 54µg 21µg Mackerel
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Vitamin C 0.4mg 3.8mg Pacific saury raw
Vitamin B1 0.159mg 0.058mg Mackerel
Vitamin B2 0.412mg 0.063mg Mackerel
Vitamin B3 6.85mg 2.3mg Mackerel
Vitamin B5 0.99mg 0.75mg Mackerel
Vitamin B6 0.46mg 0.117mg Mackerel
Folate 2µg 15µg Pacific saury raw
Vitamin B12 19µg 2µg Mackerel
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.267mg 0.216mg Mackerel
Threonine 1.045mg 0.844mg Mackerel
Isoleucine 1.099mg 0.887mg Mackerel
Leucine 1.938mg 1.565mg Mackerel
Lysine 2.19mg 1.768mg Mackerel
Methionine 0.706mg 0.57mg Mackerel
Phenylalanine 0.931mg 0.752mg Mackerel
Valine 1.228mg 0.992mg Mackerel
Histidine 0.702mg 0.567mg Mackerel
Cholesterol 75mg 39mg Pacific saury raw
Saturated Fat 4.176g 0.118g Pacific saury raw
Omega-3 - DHA 0.699g 0.074g Mackerel
Omega-3 - EPA 0.504g 0.033g Mackerel
Omega-3 - DPA 0.106g 0.014g Mackerel
Monounsaturated Fat 7.006g 0.157g Mackerel
Polyunsaturated fat 4.3g 0.202g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pacific saury raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
235%
Mackerel
42%
Pacific saury raw
Minerals Daily Need Coverage Score
64%
Mackerel
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 4.058g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Pacific saury raw - 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.