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Mackerel vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between Mackerel and Smoked salmon

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B2, Magnesium, Phosphorus, and Vitamin B6, yet Smoked salmon is richer in Copper.
  • Daily need coverage for Vitamin B12 from Mackerel is 656% higher.
  • Mackerel contains 5 times more Magnesium than Smoked salmon. Mackerel contains 97mg of Magnesium, while Smoked salmon contains 18mg.
  • Smoked salmon contains less Saturated Fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, salmon, chinook, smoked.

Infographic

Mackerel vs Smoked salmon 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.
Contains more Calcium +36.4%
Contains more Iron +84.7%
Contains more Magnesium +438.9%
Contains more Phosphorus +69.5%
Contains more Potassium +129.1%
Contains less Sodium -87.6%
Contains more Zinc +203.2%
Contains more Manganese +17.6%
Contains more Selenium +59.3%
Contains more Copper +144.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +36.4%
Contains more Iron +84.7%
Contains more Magnesium +438.9%
Contains more Phosphorus +69.5%
Contains more Potassium +129.1%
Contains less Sodium -87.6%
Contains more Zinc +203.2%
Contains more Manganese +17.6%
Contains more Selenium +59.3%
Contains more Copper +144.7%

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.
:
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +591.3%
Contains more Vitamin B2 +307.9%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +65.5%
Contains more Vitamin B12 +482.8%
Equal in Folate - 2
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +591.3%
Contains more Vitamin B2 +307.9%
Contains more Vitamin B3 +45.1%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +65.5%
Contains more Vitamin B12 +482.8%
Equal in Folate - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.5%
Contains more Fats +312.3%
Contains more Water +35.2%
Equal in Other - 5.4
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +30.5%
Contains more Fats +312.3%
Contains more Water +35.2%
Equal in Other - 5.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +246.3%
Contains more Polyunsaturated fat +332.2%
Contains less Saturated Fat -77.8%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +246.3%
Contains more Polyunsaturated fat +332.2%
Contains less Saturated Fat -77.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Smoked salmon Opinion
Protein 23.85g 18.28g Mackerel
Fats 17.81g 4.32g Mackerel
Calories 262kcal 117kcal Mackerel
Calcium 15mg 11mg Mackerel
Iron 1.57mg 0.85mg Mackerel
Magnesium 97mg 18mg Mackerel
Phosphorus 278mg 164mg Mackerel
Potassium 401mg 175mg Mackerel
Sodium 83mg 672mg Mackerel
Zinc 0.94mg 0.31mg Mackerel
Copper 0.094mg 0.23mg Smoked salmon
Manganese 0.02mg 0.017mg Mackerel
Selenium 51.6µg 32.4µg Mackerel
Vitamin A 180IU 87IU Mackerel
Vitamin A RAE 54µg 26µg Mackerel
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.023mg Mackerel
Vitamin B2 0.412mg 0.101mg Mackerel
Vitamin B3 6.85mg 4.72mg Mackerel
Vitamin B5 0.99mg 0.87mg Mackerel
Vitamin B6 0.46mg 0.278mg Mackerel
Folate 2µg 2µg
Vitamin B12 19µg 3.26µg Mackerel
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.267mg 0.205mg Mackerel
Threonine 1.045mg 0.801mg Mackerel
Isoleucine 1.099mg 0.842mg Mackerel
Leucine 1.938mg 1.486mg Mackerel
Lysine 2.19mg 1.679mg Mackerel
Methionine 0.706mg 0.541mg Mackerel
Phenylalanine 0.931mg 0.714mg Mackerel
Valine 1.228mg 0.942mg Mackerel
Histidine 0.702mg 0.538mg Mackerel
Cholesterol 75mg 23mg Smoked salmon
Saturated Fat 4.176g 0.929g Smoked salmon
Omega-3 - DHA 0.699g 0.267g Mackerel
Omega-3 - EPA 0.504g 0.183g Mackerel
Omega-3 - DPA 0.106g 0.073g Mackerel
Monounsaturated Fat 7.006g 2.023g Mackerel
Polyunsaturated fat 4.3g 0.995g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Smoked salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
235%
Mackerel
99%
Smoked salmon
Minerals Daily Need Coverage Score
64%
Mackerel
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 3.247g)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 589mg)
Which food is cheaper?
Mackerel
Mackerel 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 is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.