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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
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
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Potassium +22.2%
Contains less Sodium -47%
Contains more Copper +166%
Contains more Calcium +25%
Contains more Iron +96.3%
Contains more Magnesium +234.5%
Contains more Phosphorus +39%
Contains more Zinc +46.9%

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 A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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 A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +497.5%
Equal in Vitamin B2 - 0.412

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 Atlantic mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 19.84g 23.85g Atlantic mackerel
Fats 6.34g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 142kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 12mg 15mg Atlantic mackerel
Iron 0.8mg 1.57mg Atlantic mackerel
Magnesium 29mg 97mg Atlantic mackerel
Phosphorus 200mg 278mg Atlantic mackerel
Potassium 490mg 401mg Salmon
Sodium 44mg 83mg Salmon
Zinc 0.64mg 0.94mg Atlantic mackerel
Copper 0.25mg 0.094mg Salmon
Vitamin A 40IU 180IU Atlantic mackerel
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0.4mg Atlantic mackerel
Vitamin B1 0.226mg 0.159mg Salmon
Vitamin B2 0.38mg 0.412mg Atlantic mackerel
Vitamin B3 7.86mg 6.85mg Salmon
Vitamin B5 1.664mg 0.99mg Salmon
Vitamin B6 0.818mg 0.46mg Salmon
Folate 25µg 2µg Salmon
Vitamin B12 3.18µg 19µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.222mg 0.267mg Atlantic mackerel
Threonine 0.87mg 1.045mg Atlantic mackerel
Isoleucine 0.914mg 1.099mg Atlantic mackerel
Leucine 1.613mg 1.938mg Atlantic mackerel
Lysine 1.822mg 2.19mg Atlantic mackerel
Methionine 0.587mg 0.706mg Atlantic mackerel
Phenylalanine 0.775mg 0.931mg Atlantic mackerel
Valine 1.022mg 1.228mg Atlantic mackerel
Histidine 0.584mg 0.702mg Atlantic mackerel
Cholesterol 55mg 75mg Salmon
Trans Fat g g
Saturated Fat 0.981g 4.176g Salmon
Monounsaturated Fat 2.103g 7.006g Atlantic mackerel
Polyunsaturated fat 2.539g 4.3g Atlantic mackerel

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
119%
Salmon
143%
Atlantic mackerel
Carbohydrates
0%
Salmon
0%
Atlantic mackerel
Fats
29%
Salmon
82%
Atlantic mackerel

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 20mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.