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Salmon vs Mackerel - In-Depth Nutrition Comparison

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What are the main differences between Salmon and Mackerel?

  • Salmon is richer in Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Vitamin B2, yet Mackerel is richer in Vitamin B12, and Selenium.
  • Mackerel's daily need coverage for Vitamin B12 is 368% higher.
  • Salmon has 11 times more Vitamin B1 than Mackerel. Salmon has 0.226mg of Vitamin B1, while Mackerel has 0.02mg.
  • Salmon contains less Cholesterol.

We used Fish, salmon, Atlantic, wild, raw and Fish, mackerel, salted types in this comparison.

Infographic

Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
2
:
6
Mackerel
Mackerel
Contains less Sodium -99%
Contains more Copper +150%
Contains more Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
Equal in Potassium - 520
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -99%
Contains more Copper +150%
Contains more Calcium +450%
Contains more Iron +75%
Contains more Magnesium +106.9%
Contains more Phosphorus +27%
Contains more Zinc +71.9%
Equal in Potassium - 520

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
Salmon
Salmon
6
:
5
Mackerel
Mackerel
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%
Contains more Folate +66.7%
Contains more Vitamin A +292.5%
Contains more Vitamin B12 +277.4%
Salmon
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +1030%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B6 +99.5%
Contains more Folate +66.7%
Contains more Vitamin A +292.5%
Contains more Vitamin B12 +277.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Mackerel
Mackerel
Contains more Water +59.3%
Contains more Fats +295.9%
Contains more Other +151.9%
Equal in Protein - 18.5
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Water +59.3%
Contains more Fats +295.9%
Contains more Other +151.9%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +295.6%
Contains more Polyunsaturated fat +144.6%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +295.6%
Contains more Polyunsaturated fat +144.6%

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.
Salmon Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Mackerel Opinion
Protein 19.84g 18.5g Salmon
Fats 6.34g 25.1g Mackerel
Calories 142kcal 305kcal Mackerel
Calcium 12mg 66mg Mackerel
Iron 0.8mg 1.4mg Mackerel
Magnesium 29mg 60mg Mackerel
Phosphorus 200mg 254mg Mackerel
Potassium 490mg 520mg Mackerel
Sodium 44mg 4450mg Salmon
Zinc 0.64mg 1.1mg Mackerel
Copper 0.25mg 0.1mg Salmon
Vitamin A 40IU 157IU Mackerel
Vitamin A RAE 12µg 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.226mg 0.02mg Salmon
Vitamin B2 0.38mg 0.19mg Salmon
Vitamin B3 7.86mg 3.3mg Salmon
Vitamin B5 1.664mg Salmon
Vitamin B6 0.818mg 0.41mg Salmon
Folate 25µg 15µg Salmon
Vitamin B12 3.18µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.222mg Salmon
Threonine 0.87mg Salmon
Isoleucine 0.914mg Salmon
Leucine 1.613mg Salmon
Lysine 1.822mg Salmon
Methionine 0.587mg Salmon
Phenylalanine 0.775mg Salmon
Valine 1.022mg Salmon
Histidine 0.584mg Salmon
Cholesterol 55mg 95mg Salmon
Saturated Fat 0.981g 7.148g Salmon
Omega-3 - DHA 1.115g 2.965g Mackerel
Omega-3 - EPA 0.321g 1.619g Mackerel
Omega-3 - DPA 0.287g 0.391g Mackerel
Monounsaturated Fat 2.103g 8.32g Mackerel
Polyunsaturated fat 2.539g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
212%
Mackerel
Minerals Daily Need Coverage Score
36%
Salmon
114%
Mackerel

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 4406mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 6.167g)
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 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

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.