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Mackerel vs Sockeye salmon - In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Sockeye salmon?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin D and Iron, yet Sockeye salmon is richer in Vitamin B3, Vitamin B6 and Vitamin B1.
  • Mackerel's daily need coverage for Vitamin B12 is 314% higher.
  • Mackerel has 48 times more Sodium than Sockeye salmon. Mackerel has 4450mg of Sodium, while Sockeye salmon has 92mg.

We used Fish, mackerel, salted and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +169.2%
Contains more Calcium +500%
Contains more Potassium +19.3%
Contains more Magnesium +66.7%
Contains more Copper +31.6%
Contains more Zinc +100%
Contains more Phosphorus +20.1%
Contains less Sodium -97.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 4% 39% 26% 26% 15% 131% 12%
Contains more Iron +169.2%
Contains more Calcium +500%
Contains more Potassium +19.3%
Contains more Magnesium +66.7%
Contains more Copper +31.6%
Contains more Zinc +100%
Contains more Phosphorus +20.1%
Contains less Sodium -97.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Vitamin B12 +168.5%
Contains more Vitamin K +7700%
Contains more Folate +114.3%
Contains more Vitamin A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 20% 501% 40% 57% 190% 77% 191% 559% 1% 6%
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Vitamin B12 +168.5%
Contains more Vitamin K +7700%
Contains more Folate +114.3%
Contains more Vitamin A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
212
Mackerel
137
Sockeye salmon
Mineral Summary Score
114
Mackerel
34
Sockeye salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
159%
Sockeye salmon
Carbohydrates
0%
Mackerel
0%
Sockeye salmon
Fats
116%
Mackerel
26%
Sockeye salmon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Sockeye salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 34mg)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 4358mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 6.179g)
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 contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Sockeye salmon Opinion
Calories 305 156 Mackerel
Protein 18.5 26.48 Sockeye salmon
Fats 25.1 5.57 Mackerel
Vitamin C 0 0
Carbs 0 0
Cholesterol 95 61 Sockeye salmon
Vitamin D 1006 670 Mackerel
Iron 1.4 0.52 Mackerel
Calcium 66 11 Mackerel
Potassium 520 436 Mackerel
Magnesium 60 36 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.1 0.076 Mackerel
Zinc 1.1 0.55 Mackerel
Starch 0 Sockeye salmon
Phosphorus 254 305 Sockeye salmon
Sodium 4450 92 Sockeye salmon
Vitamin A 157 193 Sockeye salmon
Vitamin E 2.38 0.99 Mackerel
Vitamin D 25.2 16.7 Mackerel
Vitamin B1 0.02 0.157 Sockeye salmon
Vitamin B2 0.19 0.246 Sockeye salmon
Vitamin B3 3.3 10.123 Sockeye salmon
Vitamin B5 1.274 Sockeye salmon
Vitamin B6 0.41 0.827 Sockeye salmon
Vitamin B12 12 4.47 Mackerel
Vitamin K 7.8 0.1 Mackerel
Folate 15 7 Mackerel
Trans Fat 0.023 Mackerel
Saturated Fat 7.148 0.969 Sockeye salmon
Monounsaturated Fat 8.32 1.864 Mackerel
Polyunsaturated fat 6.21 1.327 Mackerel
Tryptophan 0.335 Sockeye salmon
Threonine 1.247 Sockeye salmon
Isoleucine 1.274 Sockeye salmon
Leucine 2.185 Sockeye salmon
Lysine 2.574 Sockeye salmon
Methionine 0.858 Sockeye salmon
Phenylalanine 1.086 Sockeye salmon
Valine 1.461 Sockeye salmon
Histidine 0.711 Sockeye salmon
Fructose 0 Sockeye salmon

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.