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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 of 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
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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 +201.9%
Contains more Magnesium +169.4%
Contains more Zinc +70.9%
Contains more Copper +23.7%
Contains more Manganese +53.8%
Contains more Selenium +45.4%
Equal in Phosphorus - 305
Equal in Potassium - 436
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% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +36.4%
Contains more Iron +201.9%
Contains more Magnesium +169.4%
Contains more Zinc +70.9%
Contains more Copper +23.7%
Contains more Manganese +53.8%
Contains more Selenium +45.4%
Equal in Phosphorus - 305
Equal in Potassium - 436

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 C +∞%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B12 +325.1%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +79.8%
Contains more Folate +250%
Equal in Vitamin A - 193
Equal in Vitamin B1 - 0.157
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 62% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B12 +325.1%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +79.8%
Contains more Folate +250%
Equal in Vitamin A - 193
Equal in Vitamin B1 - 0.157

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +219.7%
Contains more Other +717.7%
Contains more Protein +11%
Contains more Water +26.4%
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 Fats +219.7%
Contains more Other +717.7%
Contains more Protein +11%
Contains more Water +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +275.9%
Contains more Polyunsaturated fat +224%
Contains less Saturated Fat -76.8%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +275.9%
Contains more Polyunsaturated fat +224%
Contains less Saturated Fat -76.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Sockeye salmon Opinion
Protein 23.85g 26.48g Sockeye salmon
Fats 17.81g 5.57g Mackerel
Calories 262kcal 156kcal Mackerel
Calcium 15mg 11mg Mackerel
Iron 1.57mg 0.52mg Mackerel
Magnesium 97mg 36mg Mackerel
Phosphorus 278mg 305mg Sockeye salmon
Potassium 401mg 436mg Sockeye salmon
Sodium 83mg 92mg Mackerel
Zinc 0.94mg 0.55mg Mackerel
Copper 0.094mg 0.076mg Mackerel
Manganese 0.02mg 0.013mg Mackerel
Selenium 51.6µg 35.5µg Mackerel
Vitamin A 180IU 193IU Sockeye salmon
Vitamin A RAE 54µg 58µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.157mg Mackerel
Vitamin B2 0.412mg 0.246mg Mackerel
Vitamin B3 6.85mg 10.123mg Sockeye salmon
Vitamin B5 0.99mg 1.274mg Sockeye salmon
Vitamin B6 0.46mg 0.827mg Sockeye salmon
Folate 2µg 7µg Sockeye salmon
Vitamin B12 19µg 4.47µg Mackerel
Choline 112.6mg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.267mg 0.335mg Sockeye salmon
Threonine 1.045mg 1.247mg Sockeye salmon
Isoleucine 1.099mg 1.274mg Sockeye salmon
Leucine 1.938mg 2.185mg Sockeye salmon
Lysine 2.19mg 2.574mg Sockeye salmon
Methionine 0.706mg 0.858mg Sockeye salmon
Phenylalanine 0.931mg 1.086mg Sockeye salmon
Valine 1.228mg 1.461mg Sockeye salmon
Histidine 0.702mg 0.711mg Sockeye salmon
Cholesterol 75mg 61mg Sockeye salmon
Trans Fat 0.023g Mackerel
Saturated Fat 4.176g 0.969g Sockeye salmon
Omega-3 - DHA 0.699g 0.56g Mackerel
Omega-3 - EPA 0.504g 0.299g Mackerel
Omega-3 - DPA 0.106g 0.093g Mackerel
Monounsaturated Fat 7.006g 1.864g Mackerel
Polyunsaturated fat 4.3g 1.327g Mackerel
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sockeye 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
217%
Mackerel
132%
Sockeye salmon
Minerals Daily Need Coverage Score
64%
Mackerel
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 3.207g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
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 - 9mg)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
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)

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.