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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 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.412mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Mackerel DV% diff.
Vitamin B12 3.18µg 19µg 659%
Vitamin B6 0.818mg 0.46mg 28%
Selenium 36.5µg 51.6µg 27%
Fats 6.34g 17.81g 18%
Copper 0.25mg 0.094mg 17%
Magnesium 29mg 97mg 16%
Saturated fat 0.981g 4.176g 15%
Vitamin B5 1.664mg 0.99mg 13%
Polyunsaturated fat 2.539g 4.3g 12%
Monounsaturated fat 2.103g 7.006g 12%
Phosphorus 200mg 278mg 11%
Iron 0.8mg 1.57mg 10%
Protein 19.84g 23.85g 8%
Cholesterol 55mg 75mg 7%
Vitamin B3 7.86mg 6.85mg 6%
Folate 25µg 2µg 6%
Calories 142kcal 262kcal 6%
Vitamin B1 0.226mg 0.159mg 6%
Vitamin A 12µg 54µg 5%
Zinc 0.64mg 0.94mg 3%
Potassium 490mg 401mg 3%
Vitamin B2 0.38mg 0.412mg 2%
Sodium 44mg 83mg 2%
Vitamin C 0mg 0.4mg 0%
Calcium 12mg 15mg 0%
Manganese 0.016mg 0.02mg 0%
Tryptophan 0.222mg 0.267mg 0%
Threonine 0.87mg 1.045mg 0%
Isoleucine 0.914mg 1.099mg 0%
Leucine 1.613mg 1.938mg 0%
Lysine 1.822mg 2.19mg 0%
Methionine 0.587mg 0.706mg 0%
Phenylalanine 0.775mg 0.931mg 0%
Valine 1.022mg 1.228mg 0%
Histidine 0.584mg 0.702mg 0%
Omega-3 - EPA 0.321g 0.504g N/A
Omega-3 - DHA 1.115g 0.699g N/A
Omega-3 - DPA 0.287g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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 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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
27% 45% 28%
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%

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.