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 for 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
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 PotassiumPotassium | +22.2% |
| Contains more CopperCopper | +166% |
| Contains less SodiumSodium | -47% |
| Contains more MagnesiumMagnesium | +234.5% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +96.3% |
| Contains more ZincZinc | +46.9% |
| Contains more PhosphorusPhosphorus | +39% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +42.1% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +68.1% |
| Contains more Vitamin B6Vitamin B6 | +77.8% |
| Contains more FolateFolate | +1150% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin B12Vitamin B12 | +497.5% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more WaterWater | +28.6% |
| Contains more ProteinProtein | +20.2% |
| Contains more FatsFats | +180.9% |
~equal in
Carbs
~0g
~equal in
Other
~5.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.981 g
Monounsaturated Fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated Fat:
Sat. Fat
4.176 g
Monounsaturated Fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated Fat | -76.5% |
| Contains more Mono. FatMonounsaturated Fat | +233.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 142kcal | 262kcal |
|
| Protein | 19.84g | 23.85g |
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| Fats | 6.34g | 17.81g |
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| Vitamin C | 0mg | 0.4mg |
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| Cholesterol | 55mg | 75mg |
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| Magnesium | 29mg | 97mg |
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| Calcium | 12mg | 15mg |
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| Potassium | 490mg | 401mg |
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| Iron | 0.8mg | 1.57mg |
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| Copper | 0.25mg | 0.094mg |
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| Zinc | 0.64mg | 0.94mg |
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| Phosphorus | 200mg | 278mg |
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| Sodium | 44mg | 83mg |
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| Vitamin A | 40IU | 180IU |
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| Vitamin A | 12µg | 54µg |
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| Manganese | 0.016mg | 0.02mg |
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| Selenium | 36.5µg | 51.6µg |
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| Vitamin B1 | 0.226mg | 0.159mg |
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| Vitamin B2 | 0.38mg | 0.412mg |
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| Vitamin B3 | 7.86mg | 6.85mg |
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| Vitamin B5 | 1.664mg | 0.99mg |
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| Vitamin B6 | 0.818mg | 0.46mg |
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| Vitamin B12 | 3.18µg | 19µg |
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| Folate | 25µg | 2µg |
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| Saturated Fat | 0.981g | 4.176g |
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| Monounsaturated Fat | 2.103g | 7.006g |
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| Polyunsaturated fat | 2.539g | 4.3g |
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| Tryptophan | 0.222mg | 0.267mg |
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| Threonine | 0.87mg | 1.045mg |
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| Isoleucine | 0.914mg | 1.099mg |
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| Leucine | 1.613mg | 1.938mg |
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| Lysine | 1.822mg | 2.19mg |
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| Methionine | 0.587mg | 0.706mg |
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| Phenylalanine | 0.775mg | 0.931mg |
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| Valine | 1.022mg | 1.228mg |
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| Histidine | 0.584mg | 0.702mg |
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| Omega-3 - EPA | 0.321g | 0.504g |
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| Omega-3 - DHA | 1.115g | 0.699g |
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| Omega-3 - DPA | 0.287g | 0.106g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
77%
217%
Minerals Daily Need Coverage Score
49%
64%
Comparison summary
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Salmon raw is lower in Saturated Fat (difference - 3.195g)
Which food is cheaper?
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
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.