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Fish sauce vs. Mackerel — In-Depth Nutrition Comparison

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How are fish sauce and mackerel different?

  • Fish sauce is higher in magnesium; however, mackerel is richer in vitamin B12, vitamin D, selenium, phosphorus, choline, and vitamin E.
  • Daily need coverage for vitamin B12 for mackerel is 480% higher.
  • Fish sauce contains 3 times more magnesium than mackerel. While fish sauce contains 175mg of magnesium, mackerel contains only 60mg.
  • Mackerel has less sodium.

Sauce, fish, ready-to-serve and Fish, mackerel, salted are the varieties used in this article.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +191.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +53.5%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +79.5%
Contains more CopperCopper +100%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +3528.6%
Contains less SodiumSodium -43.3%
Contains more SeleniumSelenium +706.6%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +240%
Contains more Vitamin AVitamin A +1075%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B12Vitamin B12 +2400%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +669.7%
~equal in Vitamin B6 ~0.41mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 CarbsCarbs +∞%
Contains more WaterWater +65.3%
Contains more OtherOther +50.9%
Contains more ProteinProtein +265.6%
Contains more FatsFats +250900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -100%
Contains more Mono. FatMonounsaturated fat +415900%
Contains more Poly. FatPolyunsaturated fat +206900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Mackerel DV% diff.
Vitamin B12 0.48µg 12µg 480%
Sodium 7851mg 4450mg 148%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 9.1µg 73.4µg 117%
Polyunsaturated fat 0.003g 6.21g 41%
Fats 0.01g 25.1g 39%
Phosphorus 7mg 254mg 35%
Saturated fat 0.003g 7.148g 32%
Cholesterol 0mg 95mg 32%
Magnesium 175mg 60mg 27%
Protein 5.06g 18.5g 27%
Monounsaturated fat 0.002g 8.32g 21%
Vitamin E 0mg 2.38mg 16%
Choline 13.2mg 101.6mg 16%
Calories 35kcal 305kcal 14%
Manganese 0.233mg 10%
Vitamin B2 0.057mg 0.19mg 10%
Folate 51µg 15µg 9%
Zinc 0.2mg 1.1mg 8%
Iron 0.78mg 1.4mg 8%
Potassium 288mg 520mg 7%
Vitamin K 0µg 7.8µg 7%
Copper 0.05mg 0.1mg 6%
Vitamin B3 2.313mg 3.3mg 6%
Vitamin A 4µg 47µg 5%
Calcium 43mg 66mg 2%
Vitamin B5 0.118mg 2%
Vitamin C 0.5mg 0mg 1%
Carbs 3.64g 0g 1%
Vitamin B6 0.396mg 0.41mg 1%
Vitamin B1 0.012mg 0.02mg 1%
Net carbs 3.64g 0g N/A
Sugar 3.64g 0g N/A
Omega-3 - EPA 0.001g 1.619g N/A
Omega-3 - DHA 0.002g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Fish sauce
172%
Mackerel
Minerals Daily Need Coverage Score
132%
Fish sauce
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 3401mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 7.145g)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.