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Salmon vs Atlantic mackerel - In-Depth Nutrition Comparison

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Summary of differences between Salmon and Atlantic mackerel

  • Salmon has more Vitamin B6, Copper and Vitamin B5, however Atlantic mackerel is higher in Vitamin B12, Selenium, Magnesium, Phosphorus and Iron.
  • Atlantic mackerel covers your daily need of Vitamin B12 659% more than Salmon.
  • Salmon has 3 times more Copper than Atlantic mackerel. While Salmon has 0.25mg of Copper, Atlantic mackerel has only 0.094mg.
  • Salmon 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 vs Atlantic mackerel infographic
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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
3
:
Contains more Potassium +22.2%
Contains more Copper +166%
Contains less Sodium -47%
Contains more Iron +96.3%
Contains more Calcium +25%
Contains more Magnesium +234.5%
Contains more Zinc +46.9%
Contains more Phosphorus +39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Contains more Potassium +22.2%
Contains more Copper +166%
Contains less Sodium -47%
Contains more Iron +96.3%
Contains more Calcium +25%
Contains more Magnesium +234.5%
Contains more Zinc +46.9%
Contains more Phosphorus +39%

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
5
:
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Contains more Vitamin C +∞%
Contains more Vitamin A +350%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +68.1%
Contains more Vitamin B6 +77.8%
Contains more Folate +1150%
Contains more Vitamin C +∞%
Contains more Vitamin A +350%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
83
Salmon
235
Atlantic mackerel
Mineral Summary Score
36
Salmon
44
Atlantic mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
119%
Salmon
143%
Atlantic mackerel
Carbohydrates
0%
Salmon
0%
Atlantic mackerel
Fats
29%
Salmon
82%
Atlantic mackerel

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Atlantic mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Salmon Atlantic mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.195g)
Which food is cheaper?
Atlantic mackerel
Atlantic mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Salmon Atlantic mackerel Opinion
Calories 142 262 Atlantic mackerel
Protein 19.84 23.85 Atlantic mackerel
Fats 6.34 17.81 Atlantic mackerel
Vitamin C 0 0.4 Atlantic mackerel
Carbs 0 0
Cholesterol 55 75 Salmon
Vitamin D
Iron 0.8 1.57 Atlantic mackerel
Calcium 12 15 Atlantic mackerel
Potassium 490 401 Salmon
Magnesium 29 97 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.25 0.094 Salmon
Zinc 0.64 0.94 Atlantic mackerel
Starch
Phosphorus 200 278 Atlantic mackerel
Sodium 44 83 Salmon
Vitamin A 40 180 Atlantic mackerel
Vitamin E
Vitamin D
Vitamin B1 0.226 0.159 Salmon
Vitamin B2 0.38 0.412 Atlantic mackerel
Vitamin B3 7.86 6.85 Salmon
Vitamin B5 1.664 0.99 Salmon
Vitamin B6 0.818 0.46 Salmon
Vitamin B12 3.18 19 Atlantic mackerel
Vitamin K
Folate 25 2 Salmon
Trans Fat
Saturated Fat 0.981 4.176 Salmon
Monounsaturated Fat 2.103 7.006 Atlantic mackerel
Polyunsaturated fat 2.539 4.3 Atlantic mackerel
Tryptophan 0.222 0.267 Atlantic mackerel
Threonine 0.87 1.045 Atlantic mackerel
Isoleucine 0.914 1.099 Atlantic mackerel
Leucine 1.613 1.938 Atlantic mackerel
Lysine 1.822 2.19 Atlantic mackerel
Methionine 0.587 0.706 Atlantic mackerel
Phenylalanine 0.775 0.931 Atlantic mackerel
Valine 1.022 1.228 Atlantic mackerel
Histidine 0.584 0.702 Atlantic mackerel
Fructose

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 of 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. Atlantic 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.