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Mackerel vs. Steelhead trout — In-Depth Nutrition Comparison

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How are mackerel and steelhead trout different?

  • Mackerel is higher than steelhead trout in vitamin B12, selenium, magnesium, iron, monounsaturated fat, and polyunsaturated fat.
  • Mackerel covers your daily need for vitamin B12, 550% more than steelhead trout.
  • Mackerel contains 4 times more magnesium than steelhead trout. Mackerel contains 97mg of magnesium, while steelhead trout contains 25mg.
  • Steelhead trout is lower in saturated fat.

Fish, mackerel, Atlantic, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native) types were used in this article.

Infographic

Mackerel vs Steelhead trout 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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +288%
Contains more IronIron +145.3%
Contains more CopperCopper +62.1%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +11.6%
Contains less SodiumSodium -29.7%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +98.5%
Contains more CalciumCalcium +100%
~equal in Potassium ~365mg

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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +170%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +228.2%
Contains more FolateFolate +∞%
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more ProteinProtein +13%
Contains more FatsFats +115.6%
Contains more OtherOther +12575%
Contains more WaterWater +32.5%
~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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains more Mono. FatMonounsaturated fat +215.2%
Contains more Poly. FatPolyunsaturated fat +251%
Contains less Sat. FatSaturated fat -63.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Steelhead trout DV% diff.
Vitamin B12 19µg 5.79µg 550%
Vitamin D 604IU 76%
Vitamin D 15.1µg 76%
Selenium 51.6µg 26µg 47%
Vitamin B3 6.85mg 43%
Vitamin B6 0.46mg 35%
Vitamin B2 0.412mg 32%
Polyunsaturated fat 4.3g 1.225g 21%
Vitamin B5 0.99mg 20%
Magnesium 97mg 25mg 17%
Fats 17.81g 8.26g 15%
Vitamin E 2.15mg 14%
Vitamin B1 0.159mg 13%
Monounsaturated fat 7.006g 2.223g 12%
Saturated fat 4.176g 1.53g 12%
Iron 1.57mg 0.64mg 12%
Protein 23.85g 21.11g 5%
Calories 262kcal 159kcal 5%
Cholesterol 75mg 59mg 5%
Vitamin A 54µg 20µg 4%
Phosphorus 278mg 249mg 4%
Copper 0.094mg 0.058mg 4%
Zinc 0.94mg 0.57mg 3%
Sodium 83mg 118mg 2%
Calcium 15mg 30mg 2%
Potassium 401mg 365mg 1%
Folate 2µg 1%
Vitamin C 0.4mg 0mg 0%
Manganese 0.02mg 0.011mg 0%
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0.376g N/A
Omega-3 - DHA 0.699g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.106g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Steelhead trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
77%
Steelhead trout
Minerals Daily Need Coverage Score
64%
Mackerel
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated fat?
Steelhead trout
Steelhead trout is lower in Saturated fat (difference - 2.646g)
Which food is cheaper?
Steelhead trout
Steelhead trout is cheaper (difference - $7)
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 - 35mg)
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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.