Salmon vs. Mackerel — Health Impact and Nutrition Comparison

Taste and flavor

Mackerel and salmon are oily fish. Mackerel is a bony fish and is less salty than salmon, it has an authentic taste, but some describe it as close to tuna. Salmon, on the other hand, has fleshier meat and has an authentic smoky, fresh taste.

Size

The average size of a mackerel fish is small compared to salmon. Mackerel are 30 cm on average, whereas salmon are larger than that on average.

Types

There are over 30 types of mackerel that are very close to one another, although many differences do exist between them. On the other hand, there are fewer types of salmon than mackerel; most varieties are within the pacific types.

Price

Salmon is a more expensive fish than mackerel. Better the fish gets, and if it is smoked or not, all these factors make the salmon more expensive than the standard.

Shelf life

Mackerel has a very short life, even if refrigerated. The skin of the mackerel spoils quickly; thus, most mackerel found in markets are either salted, cured, or pickled so that it doesn’t get spoiled. On the other hand, salmon has a longer shelf life.

Culinary world

Mackerel is mostly available in cured and pickled forms in the market. They are even available as fresh; however, fresh mackerel has to be eaten the same day that it is caught. Different varieties of foods can be prepared with mackerel, for example, fried, pan-grilled, chargrilled, added to rice, and can even be consumed pickled and cured.

On the other hand, salmon has a wider variety of usages. Salmon is consumed raw, most notably in Japanese sushi. They can also be grilled and smoked before being served as a salmon steak. Salmon can also be found in soups and warm dishes in European countries.

Glycemic index

Salmon and mackerel have a glycemic index equal to 0.

Calories

Mackerel has more calories than salmon. Mackerel contains 262 calories per 100g, whereas salmon contains 206 calories for the same weight.

Carbohydrates

Mackerel and salmon are devoid of carbohydrates. Their carb content is 0.

Protein

Mackerel and salmon are very rich in proteins, and their essential amino acid profiles are very versatile and rich. For comparative reasons, mackerel is richer in proteins compared to salmon.

Fats

Mackerel and salmon are fatty fish; however, mackerel contains much more fat than salmon.

Salmon contains lower amounts of saturated fats; however, mackerel contains higher amounts of monounsaturated fats. 

In the diagram below, we can visualize their distributions.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Salmon

1

Protein: 22.1 g

Fats: 12.35 g

Carbs: 0 g

Water: 64.75 g

Other: 0.8 g

Mackerel

3

Protein: 23.85 g

Fats: 17.81 g

Carbs: 0 g

Water: 53.27 g

Other: 5.07 g

Contains more WaterWater

+21.6%

Contains more FatsFats	+44.2%
Contains more OtherOther	+533.8%

~equal in Protein ~23.85g

~equal in Carbs ~0g

Omega fats

When it comes to the most important fat in these fishes, the omega-3 DHA/EPA fats, salmon is a better source of omega fats than mackerel.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Salmon

2

Saturated Fat: Sat. Fat 2.397 g

Monounsaturated Fat: Mono. Fat 4.181 g

Polyunsaturated fat: Poly. Fat 4.553 g

Mackerel

1

Saturated Fat: Sat. Fat 4.176 g

Monounsaturated Fat: Mono. Fat 7.006 g

Polyunsaturated fat: Poly. Fat 4.3 g

Contains less Sat. FatSaturated Fat

-42.6%

Contains more Mono. FatMonounsaturated Fat

+67.6%

~equal in Polyunsaturated fat ~4.3g

Vitamins

Salmon and mackerel have very rich and versatile vitamin profiles. Salmon is richer in vitamins B1, B3, B5, B6, E, D, and folate. Of these vitamins, B3, B5, and B6 are more than the recommended daily values․

On the other hand, mackerel is richer in vitamins B2 and B12. 

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

11

Mackerel

2

Contains more Vitamin CVitamin C	+825%
Contains more Vitamin AVitamin A	+27.8%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+113.8%
Contains more Vitamin B3Vitamin B3	+17.4%
Contains more Vitamin B5Vitamin B5	+49%
Contains more Vitamin B6Vitamin B6	+40.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1600%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2	+205.2%
Contains more Vitamin B12Vitamin B12	+578.6%

Minerals

Mackerel is richer in phosphorus, zinc, magnesium, copper, selenium, and iron. 

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

1

Mackerel

7

Contains less SodiumSodium

-26.5%

Contains more MagnesiumMagnesium	+223.3%
Contains more IronIron	+361.8%
Contains more CopperCopper	+91.8%
Contains more ZincZinc	+118.6%
Contains more PhosphorusPhosphorus	+10.3%
Contains more ManganeseManganese	+25%
Contains more SeleniumSelenium	+24.6%

~equal in Calcium ~15mg

~equal in Potassium ~401mg

Vegan diet

Salmon and mackerel cannot be eaten in vegan diets as they are animal products.

Keto

Both mackerel and salmon are fit to be eaten on the keto diet. They contain 0g of carbs and have a glycemic index equal to 0, which is suitable for the keto diet. In addition to these, they are rich in “good fats,” vitamins, and minerals which overall provide a good balance to everyday meals.

Bodybuilding

Because of their high protein content, both mackerel and salmon are highly recommended for bodybuilders and athletes, in addition to their mineral and vitamin content, which replaces their biochemical requirements for long-term health and outcomes.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both mackerel and salmon are excellent sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are known to have beneficial effects on heart health, including reducing inflammation, lowering triglyceride levels, and potentially reducing the risk of arrhythmias and blood clot formation (1, 2, 3).

Additionally, researchers from the American Medical Association Journal discovered that omega-3 fatty acids could lower blood pressure and minimize your risk of developing heart disease (4).

While both fish are generally considered healthy choices, mackerel tends to have a higher fat content compared to salmon. However, much of the fat in both fish consists of healthy unsaturated fats, including omega-3 fatty acids.

Mackerel, especially larger species like king mackerel, can contain higher levels of mercury compared to salmon. Mercury is a heavy metal that can be harmful to the nervous system and cardiovascular health, particularly in large amounts. Therefore, it's important to consider the species and size of mackerel when choosing fish for consumption.

In summary, both mackerel and salmon can be beneficial for cardiovascular health due to their high omega-3 fatty acid content. However, when choosing between the two, it's important to consider factors such as mercury content and overall dietary balance. Opting for smaller species of mackerel and incorporating a variety of fish into your diet can help minimize potential risks while maximizing the cardiovascular benefits of consuming fish (5, 6, 7).

Diabetes

Diabetes therapy is based on dietary recommendations, including changes in dietary fat quality. Increased intake of long-chain omega-3 fatty acids from fatty fish (salmon, sardine) and omega-6 fatty acids from linoleic acid may be suggested for type 2 diabetes patients. (8)

A high-fat diet supplemented with fish oil improved metabolic characteristics linked with type 2 diabetes, such as decreased glucose tolerance and hepatic steatosis. (9)

Cancer

Consumption of omega fats reduces the risk of developing cancer. Vitamins A, D, and omega fats have anti-inflammatory effects and inhibit the growth of prostatic, colon, and mammary carcinomas. (10)

Inflammation

Salmon and mackerel have anti-inflammatory properties due to their omega-3 content, which may contribute to their preventive activities against atherosclerosis and plaque rupture and reduce risks of cardiovascular mortality. (1)

Antioxidant activity

Carotenoids are found in salmon, a red-colored fish (astaxanthin). Because of its high antioxidant capabilities, astaxanthin may have biological activities relating to growth, reproduction, and tissue health. (11)

Astaxanthin also possesses antibacterial properties against Helicobacter pylori. (11)