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Mackerel vs Surimi - In-Depth Nutrition Comparison

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How are Mackerel and Surimi different?

  • Mackerel has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Iron, Vitamin B2, and Potassium than Surimi.
  • Daily need coverage for Vitamin B12 from Mackerel is 433% higher.
  • Mackerel contains 37 times more Saturated Fat than Surimi. While Mackerel contains 7.148g of Saturated Fat, Surimi contains only 0.191g.

Fish, mackerel, salted and Fish, surimi are the varieties used in this article.

Infographic

Mackerel vs Surimi 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 Calcium +633.3%
Contains more Iron +438.5%
Contains more Magnesium +39.5%
Contains more Potassium +364.3%
Contains more Zinc +233.3%
Contains more Copper +212.5%
Contains more Phosphorus +11%
Contains less Sodium -96.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 10% 31% 121% 10% 19% 10% 11%
Contains more Calcium +633.3%
Contains more Iron +438.5%
Contains more Magnesium +39.5%
Contains more Potassium +364.3%
Contains more Zinc +233.3%
Contains more Copper +212.5%
Contains more Phosphorus +11%
Contains less Sodium -96.8%

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
:
1
Surimi
Contains more Vitamin A +134.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B2 +804.8%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +1266.7%
Contains more Folate +650%
Contains more Vitamin B12 +650%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin A +134.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B2 +804.8%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +1266.7%
Contains more Folate +650%
Contains more Vitamin B12 +650%
Contains more Vitamin K +7700%
Equal in Vitamin B1 - 0.02

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 18.5g 15.18g Mackerel
Fats 25.1g 0.9g Mackerel
Carbs 0g 6.85g Surimi
Calories 305kcal 99kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 66mg 9mg Mackerel
Iron 1.4mg 0.26mg Mackerel
Magnesium 60mg 43mg Mackerel
Phosphorus 254mg 282mg Surimi
Potassium 520mg 112mg Mackerel
Sodium 4450mg 143mg Surimi
Zinc 1.1mg 0.33mg Mackerel
Copper 0.1mg 0.032mg Mackerel
Vitamin A 157IU 67IU Mackerel
Vitamin E 2.38mg 0.63mg Mackerel
Vitamin D 1006IU IU Mackerel
Vitamin D 25.2µg µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.19mg 0.021mg Mackerel
Vitamin B3 3.3mg 0.22mg Mackerel
Vitamin B5 mg 0.07mg Surimi
Vitamin B6 0.41mg 0.03mg Mackerel
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 1.6µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan mg 0.092mg Surimi
Threonine mg 0.734mg Surimi
Isoleucine mg 0.709mg Surimi
Leucine mg 1.202mg Surimi
Lysine mg 1.387mg Surimi
Methionine mg 0.515mg Surimi
Phenylalanine mg 0.595mg Surimi
Valine mg 0.77mg Surimi
Histidine mg 0.35mg Surimi
Cholesterol 95mg 30mg Surimi
Trans Fat g g
Saturated Fat 7.148g 0.191g Surimi
Monounsaturated Fat 8.32g 0.149g Mackerel
Polyunsaturated fat 6.21g 0.443g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
20
Surimi
Mineral Summary Score
114
Mackerel
27
Surimi

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 food.
Protein
111%
Mackerel
91%
Surimi
Carbohydrates
0%
Mackerel
7%
Surimi
Fats
116%
Mackerel
4%
Surimi

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 4307mg)
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 6.957g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $3)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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 to 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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.