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  6. Salmon raw vs. Mackerel

Salmon raw vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Salmon raw and Mackerel

  • Salmon raw has more Vitamin B6, Copper, and Vitamin B5, however, Mackerel is higher in Vitamin B12, Selenium, Magnesium, Phosphorus, and Iron.
  • Mackerel covers your daily need of Vitamin B12 659% more than Salmon raw.
  • Salmon raw has 3 times more Copper than Mackerel. While Salmon raw has 0.25mg of Copper, Mackerel has only 0.094mg.
  • Salmon raw has less Cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Salmon raw vs Mackerel 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.
Salmon raw
Salmon raw
3
:
7
Mackerel
Mackerel
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%
Contains more Manganese +25%
Contains more Selenium +41.4%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%
Contains more Manganese +25%
Contains more Selenium +41.4%

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.
Salmon raw
Salmon raw
5
:
4
Mackerel
Mackerel
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Mackerel
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%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
2
Mackerel
Mackerel
Contains more Water +28.6%
Contains more Protein +20.2%
Contains more Fats +180.9%
Equal in Other - 5.07
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Water +28.6%
Contains more Protein +20.2%
Contains more Fats +180.9%
Equal in Other - 5.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +233.1%
Contains more Polyunsaturated fat +69.4%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +233.1%
Contains more Polyunsaturated fat +69.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Mackerel Opinion
Protein 19.84g 23.85g Mackerel
Fats 6.34g 17.81g Mackerel
Calories 142kcal 262kcal Mackerel
Calcium 12mg 15mg Mackerel
Iron 0.8mg 1.57mg Mackerel
Magnesium 29mg 97mg Mackerel
Phosphorus 200mg 278mg Mackerel
Potassium 490mg 401mg Salmon raw
Sodium 44mg 83mg Salmon raw
Zinc 0.64mg 0.94mg Mackerel
Copper 0.25mg 0.094mg Salmon raw
Manganese 0.016mg 0.02mg Mackerel
Selenium 36.5µg 51.6µg Mackerel
Vitamin A 40IU 180IU Mackerel
Vitamin A RAE 12µg 54µg Mackerel
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.226mg 0.159mg Salmon raw
Vitamin B2 0.38mg 0.412mg Mackerel
Vitamin B3 7.86mg 6.85mg Salmon raw
Vitamin B5 1.664mg 0.99mg Salmon raw
Vitamin B6 0.818mg 0.46mg Salmon raw
Folate 25µg 2µg Salmon raw
Vitamin B12 3.18µg 19µg Mackerel
Tryptophan 0.222mg 0.267mg Mackerel
Threonine 0.87mg 1.045mg Mackerel
Isoleucine 0.914mg 1.099mg Mackerel
Leucine 1.613mg 1.938mg Mackerel
Lysine 1.822mg 2.19mg Mackerel
Methionine 0.587mg 0.706mg Mackerel
Phenylalanine 0.775mg 0.931mg Mackerel
Valine 1.022mg 1.228mg Mackerel
Histidine 0.584mg 0.702mg Mackerel
Cholesterol 55mg 75mg Salmon raw
Saturated Fat 0.981g 4.176g Salmon raw
Omega-3 - DHA 1.115g 0.699g Salmon raw
Omega-3 - EPA 0.321g 0.504g Mackerel
Omega-3 - DPA 0.287g 0.106g Salmon raw
Monounsaturated Fat 2.103g 7.006g Mackerel
Polyunsaturated fat 2.539g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
235%
Mackerel
Minerals Daily Need Coverage Score
49%
Salmon raw
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.195g)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.