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  6. Mackerel vs. Pacific saury raw

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

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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 for 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +212.9%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +185.5%
Contains more CopperCopper +84.3%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +26.4%
Contains more SeleniumSelenium +309.5%
Contains more CalciumCalcium +280%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B2Vitamin B2 +554%
Contains more Vitamin B3Vitamin B3 +197.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +293.2%
Contains more Vitamin B12Vitamin B12 +850%
Contains more Vitamin CVitamin C +850%
Contains more FolateFolate +650%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +23.8%
Contains more FatsFats +2481.2%
Contains more OtherOther +348.7%
Contains more WaterWater +48.2%
~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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +4362.4%
Contains more Poly. FatPolyunsaturated fat +2028.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 19µg 2µg 708%
Selenium 51.6µg 12.6µg 71%
Vitamin B3 6.85mg 2.3mg 28%
Polyunsaturated fat 4.3g 0.202g 27%
Vitamin B2 0.412mg 0.063mg 27%
Fats 17.81g 0.69g 26%
Vitamin B6 0.46mg 0.117mg 26%
Saturated fat 4.176g 0.118g 18%
Monounsaturated fat 7.006g 0.157g 17%
Magnesium 97mg 31mg 16%
Iron 1.57mg 0.55mg 13%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin D 99IU 12%
Cholesterol 75mg 39mg 12%
Manganese 0.02mg 0.24mg 10%
Protein 23.85g 19.26g 9%
Calories 262kcal 88kcal 9%
Phosphorus 278mg 220mg 8%
Vitamin B1 0.159mg 0.058mg 8%
Vitamin B5 0.99mg 0.75mg 5%
Copper 0.094mg 0.051mg 5%
Vitamin C 0.4mg 3.8mg 4%
Calcium 15mg 57mg 4%
Vitamin A 54µg 21µg 4%
Potassium 401mg 259mg 4%
Folate 2µg 15µg 3%
Sodium 83mg 39mg 2%
Zinc 0.94mg 0.67mg 2%
Vitamin E 0.2mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.216mg 0%
Threonine 1.045mg 0.844mg 0%
Isoleucine 1.099mg 0.887mg 0%
Leucine 1.938mg 1.565mg 0%
Lysine 2.19mg 1.768mg 0%
Methionine 0.706mg 0.57mg 0%
Phenylalanine 0.931mg 0.752mg 0%
Valine 1.228mg 0.992mg 0%
Histidine 0.702mg 0.567mg 0%
Omega-3 - EPA 0.504g 0.033g N/A
Omega-3 - DHA 0.699g 0.074g N/A
Omega-3 - DPA 0.106g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
217%
Mackerel
39%
Pacific saury raw
Minerals Daily Need Coverage Score
64%
Mackerel
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 44mg)
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.