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  6. Salmon raw vs. Mackerel

Salmon raw vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and mackerel?

  • Salmon raw 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 raw has 11 times more vitamin B1 than mackerel. Salmon raw has 0.226mg of vitamin B1, while mackerel has 0.02mg.
  • Salmon raw contains less cholesterol.

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

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +150%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +450%
Contains more IronIron +75%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +27%
Contains more SeleniumSelenium +101.1%
~equal in Potassium ~520mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +138.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +291.7%
Contains more Vitamin B12Vitamin B12 +277.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Mackerel DV% diff.
Vitamin B12 3.18µg 12µg 368%
Sodium 44mg 4450mg 192%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Selenium 36.5µg 73.4µg 67%
Vitamin B5 1.664mg 33%
Vitamin B6 0.818mg 0.41mg 31%
Vitamin B3 7.86mg 3.3mg 29%
Fats 6.34g 25.1g 29%
Saturated fat 0.981g 7.148g 28%
Polyunsaturated fat 2.539g 6.21g 24%
Choline 101.6mg 18%
Vitamin B1 0.226mg 0.02mg 17%
Copper 0.25mg 0.1mg 17%
Monounsaturated fat 2.103g 8.32g 16%
Vitamin E 2.38mg 16%
Vitamin B2 0.38mg 0.19mg 15%
Cholesterol 55mg 95mg 13%
Calories 142kcal 305kcal 8%
Phosphorus 200mg 254mg 8%
Iron 0.8mg 1.4mg 8%
Vitamin K 7.8µg 7%
Magnesium 29mg 60mg 7%
Calcium 12mg 66mg 5%
Vitamin A 12µg 47µg 4%
Zinc 0.64mg 1.1mg 4%
Protein 19.84g 18.5g 3%
Folate 25µg 15µg 3%
Manganese 0.016mg 1%
Potassium 490mg 520mg 1%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 1.619g N/A
Omega-3 - DHA 1.115g 2.965g N/A
Omega-3 - DPA 0.287g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more WaterWater +59.3%
Contains more FatsFats +295.9%
Contains more OtherOther +151.9%
~equal in Protein ~18.5g
~equal in Carbs ~0g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +295.6%
Contains more Poly. FatPolyunsaturated fat +144.6%

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/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.