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Mackerel vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Tuna salad

  • Mackerel is higher than Tuna salad in Vitamin B12, Vitamin B6, Vitamin B2, Selenium, Magnesium, Vitamin B5, and Phosphorus.
  • Mackerel covers your daily Vitamin B12 needs 742% more than Tuna salad.
  • Mackerel contains 6 times more Vitamin B2 than Tuna salad. While Mackerel contains 0.412mg of Vitamin B2, Tuna salad contains only 0.07mg.
  • The amount of Cholesterol in Tuna salad is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, tuna salad.

Infographic

Mackerel vs Tuna salad 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.
Contains more Iron +57%
Contains more Magnesium +410.5%
Contains more Phosphorus +56.2%
Contains more Potassium +125.3%
Contains less Sodium -79.4%
Contains more Zinc +67.9%
Contains more Selenium +25.2%
Contains more Calcium +13.3%
Contains more Copper +54.3%
Contains more Manganese +100%
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Iron +57%
Contains more Magnesium +410.5%
Contains more Phosphorus +56.2%
Contains more Potassium +125.3%
Contains less Sodium -79.4%
Contains more Zinc +67.9%
Contains more Selenium +25.2%
Contains more Calcium +13.3%
Contains more Copper +54.3%
Contains more Manganese +100%

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 A +85.6%
Contains more Vitamin B1 +412.9%
Contains more Vitamin B2 +488.6%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +467.9%
Contains more Vitamin B12 +1483.3%
Contains more Vitamin C +450%
Contains more Folate +300%
Equal in Vitamin B3 - 6.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +85.6%
Contains more Vitamin B1 +412.9%
Contains more Vitamin B2 +488.6%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +467.9%
Contains more Vitamin B12 +1483.3%
Contains more Vitamin C +450%
Contains more Folate +300%
Equal in Vitamin B3 - 6.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.7%
Contains more Fats +92.3%
Contains more Other +138%
Contains more Carbs +∞%
Contains more Water +18.6%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +48.7%
Contains more Fats +92.3%
Contains more Other +138%
Contains more Carbs +∞%
Contains more Water +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +142.7%
Contains less Saturated Fat -63%
Equal in Polyunsaturated fat - 4.122
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +142.7%
Contains less Saturated Fat -63%
Equal in Polyunsaturated fat - 4.122

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 23.85g 16.04g Mackerel
Fats 17.81g 9.26g Mackerel
Carbs 0g 9.41g Tuna salad
Calories 262kcal 187kcal Mackerel
Calcium 15mg 17mg Tuna salad
Iron 1.57mg 1mg Mackerel
Magnesium 97mg 19mg Mackerel
Phosphorus 278mg 178mg Mackerel
Potassium 401mg 178mg Mackerel
Sodium 83mg 402mg Mackerel
Zinc 0.94mg 0.56mg Mackerel
Copper 0.094mg 0.145mg Tuna salad
Manganese 0.02mg 0.04mg Tuna salad
Selenium 51.6µg 41.2µg Mackerel
Vitamin A 180IU 97IU Mackerel
Vitamin A RAE 54µg 24µg Mackerel
Vitamin C 0.4mg 2.2mg Tuna salad
Vitamin B1 0.159mg 0.031mg Mackerel
Vitamin B2 0.412mg 0.07mg Mackerel
Vitamin B3 6.85mg 6.7mg Mackerel
Vitamin B5 0.99mg 0.26mg Mackerel
Vitamin B6 0.46mg 0.081mg Mackerel
Folate 2µg 8µg Tuna salad
Vitamin B12 19µg 1.2µg Mackerel
Tryptophan 0.267mg 0.18mg Mackerel
Threonine 1.045mg 0.701mg Mackerel
Isoleucine 1.099mg 0.739mg Mackerel
Leucine 1.938mg 1.293mg Mackerel
Lysine 2.19mg 1.457mg Mackerel
Methionine 0.706mg 0.47mg Mackerel
Phenylalanine 0.931mg 0.626mg Mackerel
Valine 1.228mg 0.824mg Mackerel
Histidine 0.702mg 0.467mg Mackerel
Cholesterol 75mg 13mg Tuna salad
Saturated Fat 4.176g 1.544g Tuna salad
Omega-3 - DHA 0.699g 0.055g Mackerel
Omega-3 - EPA 0.504g 0.014g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 7.006g 2.887g Mackerel
Polyunsaturated fat 4.3g 4.122g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
235%
Mackerel
29%
Tuna salad
Minerals Daily Need Coverage Score
64%
Mackerel
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 2.632g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 319mg)
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 ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.