Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon
  5. Compare
  6. Salmon vs. Atlantic Mackerel

Salmon vs. Atlantic Mackerel — In-Depth Nutrition Comparison

Compare

Summary of differences between salmon and atlantic Mackerel

  • Salmon has more vitamin B6, vitamin B1, vitamin B5, and folate; however, atlantic Mackerel is higher in vitamin B12, vitamin D, iron, vitamin B2, magnesium, and vitamin B3.
  • Atlantic Mackerel covers your daily need for vitamin B12, 246% more than salmon.
  • Salmon has 34 times more folate than atlantic Mackerel. While salmon has 34µg of folate, atlantic Mackerel has only 1µg.

These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Salmon vs Atlantic 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.
Salmon
Salmon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +22.3%
Contains more PhosphorusPhosphorus +16.1%
Contains less SodiumSodium -32.2%
Contains more MagnesiumMagnesium +153.3%
Contains more IronIron +379.4%
Contains more CopperCopper +49%
Contains more ZincZinc +46.5%
~equal in Manganese ~0.015mg
~equal in Selenium ~44.1µg

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.
Salmon
Salmon
7
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin AVitamin A +38%
Contains more Vitamin B1Vitamin B1 +93.2%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more FolateFolate +3300%
Contains more CholineCholine +39.2%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +22.9%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B12Vitamin B12 +211.1%
Contains more Vitamin KVitamin K +4900%

All nutrients comparison - raw data values

Nutrient Salmon Atlantic Mackerel DV% diff.
Vitamin B12 2.8µg 8.71µg 246%
Vitamin B6 0.647mg 0.399mg 19%
Iron 0.34mg 1.63mg 16%
Vitamin D 13.1µg 16.1µg 15%
Vitamin D 526IU 643IU 15%
Vitamin B2 0.135mg 0.312mg 14%
Vitamin B1 0.34mg 0.176mg 14%
Vitamin B5 1.475mg 0.856mg 12%
Magnesium 30mg 76mg 11%
Folate 34µg 1µg 8%
Polyunsaturated fat 4.553g 3.35g 8%
Protein 22.1g 18.6g 7%
Vitamin B3 8.045mg 9.08mg 6%
Selenium 41.4µg 44.1µg 5%
Choline 90.5mg 65mg 5%
Phosphorus 252mg 217mg 5%
Saturated fat 2.397g 3.257g 4%
Vitamin C 3.7mg 0.4mg 4%
Vitamin K 0.1µg 5µg 4%
Vitamin E 1.14mg 1.52mg 3%
Monounsaturated fat 4.181g 5.456g 3%
Copper 0.049mg 0.073mg 3%
Zinc 0.43mg 0.63mg 2%
Potassium 384mg 314mg 2%
Cholesterol 63mg 70mg 2%
Fats 12.35g 13.89g 2%
Vitamin A 69µg 50µg 2%
Sodium 61mg 90mg 1%
Calories 206kcal 205kcal 0%
Calcium 15mg 12mg 0%
Manganese 0.016mg 0.015mg 0%
Tryptophan 0.248mg 0.208mg 0%
Threonine 0.969mg 0.815mg 0%
Isoleucine 1.018mg 0.857mg 0%
Leucine 1.796mg 1.512mg 0%
Lysine 2.03mg 1.708mg 0%
Methionine 0.654mg 0.551mg 0%
Phenylalanine 0.863mg 0.726mg 0%
Valine 1.139mg 0.958mg 0%
Histidine 0.651mg 0.548mg 0%
Omega-3 - EPA 0.69g 0.898g N/A
Omega-3 - DHA 1.457g 1.401g N/A
Omega-3 - DPA 0.17g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +18.8%
Contains more FatsFats +12.5%
Contains more OtherOther +395%
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +35.9%
Contains more Mono. FatMonounsaturated fat +30.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.