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  6. Mackerel vs. Sockeye salmon

Mackerel vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between mackerel and sockeye salmon

  • Mackerel has more vitamin B12, selenium, magnesium, iron, and vitamin B2; however, sockeye salmon is higher in vitamin B6, vitamin B3, and vitamin B5.
  • Mackerel covers your daily need for vitamin B12, 605% more than sockeye salmon.
  • Mackerel has 4 times more saturated fat than sockeye salmon. While mackerel has 4.176g of saturated fat, sockeye salmon has only 0.969g.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Mackerel vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +169.4%
Contains more CalciumCalcium +36.4%
Contains more IronIron +201.9%
Contains more CopperCopper +23.7%
Contains more ZincZinc +70.9%
Contains less SodiumSodium -9.8%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +45.4%
~equal in Potassium ~436mg
~equal in Phosphorus ~305mg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B12Vitamin B12 +325.1%
Contains more Vitamin B3Vitamin B3 +47.8%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +79.8%
Contains more FolateFolate +250%
~equal in Vitamin A ~58µg
~equal in Vitamin B1 ~0.157mg

All nutrients comparison - raw data values

Nutrient Mackerel Sockeye salmon DV% diff.
Vitamin B12 19µg 4.47µg 605%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Selenium 51.6µg 35.5µg 29%
Vitamin B6 0.46mg 0.827mg 28%
Vitamin B3 6.85mg 10.123mg 20%
Choline 112.6mg 20%
Polyunsaturated fat 4.3g 1.327g 20%
Fats 17.81g 5.57g 19%
Saturated fat 4.176g 0.969g 15%
Magnesium 97mg 36mg 15%
Iron 1.57mg 0.52mg 13%
Monounsaturated fat 7.006g 1.864g 13%
Vitamin B2 0.412mg 0.246mg 13%
Vitamin E 0.99mg 7%
Vitamin B5 0.99mg 1.274mg 6%
Protein 23.85g 26.48g 5%
Calories 262kcal 156kcal 5%
Cholesterol 75mg 61mg 5%
Phosphorus 278mg 305mg 4%
Zinc 0.94mg 0.55mg 4%
Copper 0.094mg 0.076mg 2%
Potassium 401mg 436mg 1%
Folate 2µg 7µg 1%
Vitamin C 0.4mg 0mg 0%
Calcium 15mg 11mg 0%
Sodium 83mg 92mg 0%
Vitamin A 54µg 58µg 0%
Manganese 0.02mg 0.013mg 0%
Vitamin B1 0.159mg 0.157mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.267mg 0.335mg 0%
Threonine 1.045mg 1.247mg 0%
Isoleucine 1.099mg 1.274mg 0%
Leucine 1.938mg 2.185mg 0%
Lysine 2.19mg 2.574mg 0%
Methionine 0.706mg 0.858mg 0%
Phenylalanine 0.931mg 1.086mg 0%
Valine 1.228mg 1.461mg 0%
Histidine 0.702mg 0.711mg 0%
Omega-3 - EPA 0.504g 0.299g N/A
Omega-3 - DHA 0.699g 0.56g N/A
Omega-3 - DPA 0.106g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +219.7%
Contains more OtherOther +717.7%
Contains more ProteinProtein +11%
Contains more WaterWater +26.4%
~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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +275.9%
Contains more Poly. FatPolyunsaturated fat +224%
Contains less Sat. FatSaturated fat -76.8%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.