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Salmon vs. Mahimahi — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 18, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Salmon
vs
Mahimahi

Summary

Two worldwide famous types of fish, salmon and mahi mahi, have many differences in nutritional profile. Salmon is higher in protein, fat, B-complex vitamins, and selenium. Mahi mahi contains more cholesterol, vitamin A, and fewer calories. Two species provide different compounds to promote heart and eye health.

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                    1. Eye health
                    2. Health risks
                      1. References

                        Introduction

                        Salmon and mahi mahi are two of the world's most famous and widespread fishes. In this article, we will compare these species, focusing on their nutritional composition and health impact and discussing their actual differences.

                        Actual differences

                        Salmon (1) is a widespread pinky-orange anadromous fish found in fresh and salt water. Despite its orange meat, salmon is classified as white meat. It is usually consumed in grilled, baked, or smoked form. Salmon has a rich, mild, and a bit oily taste. This species is usually widespread in the Pacific and Northern Atlantic oceans, in areas like North America, Iceland, northern parts of Europe, and Russia. You can easily find salmon in markets, frozen or fresh.

                        Mahi mahi (2) is a yellow or bright-green predatory fish mostly consumed in Hawaii. Mahi mahi is classified as white fish along with tilapia, cod, swordfish, halibut, haddock, catfish, king mackerel, etc.

                        However, it can be found and used worldwide. In another way, this fish is called a dolphinfish or dorado. Mahi mahi has a mild, sweeter, and non-fishy flavor. It is usually fried with herbs, lemon, and spices. The fish lives in the Gulf of Mexico and the Caribbean Sea.

                        Nutrition

                        In this part of the article, we will discuss the macronutrient, vitamin, and mineral composition of salmon and mahi mahi. Both of them are nutritious fish without any quantities of carbs.

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        Salmon
                        Salmon
                        1
                        22% 12% 65%
                        Protein: 22.1 g
                        Fats: 12.35 g
                        Carbs: 0 g
                        Water: 64.75 g
                        Other: 0.8 g
                        24% 71% 4%
                        Protein: 23.72 g
                        Fats: 0.9 g
                        Carbs: 0 g
                        Water: 71.22 g
                        Other: 4.16 g
                        Contains more FatsFats +1272.2%
                        Contains more OtherOther +420%
                        ~equal in Protein ~23.72g
                        ~equal in Carbs ~0g
                        ~equal in Water ~71.22g

                        Protein

                        Mahi mahi is richer in protein than salmon. Per 100g serving, salmon provides 22.1g of protein, while mahi mahi contains 23.7g of it.

                        Both of them are good sources of essential amino acids.

                        Fat

                        Classified as an oily fish, salmon is higher in fats than mahi mahi. It is richer in both saturated and unsaturated fats. Salmon is an excellent source of omega-3 fatty acids.

                        Surprisingly, mahi mahi is 31mg higher in cholesterol than salmon.

                        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
                        40% 26% 35%
                        Saturated Fat: Sat. Fat 0.241 g
                        Monounsaturated Fat: Mono. Fat 0.155 g
                        Polyunsaturated fat: Poly. Fat 0.211 g
                        Contains more Mono. FatMonounsaturated Fat +2597.4%
                        Contains more Poly. FatPolyunsaturated fat +2057.8%
                        Contains less Sat. FatSaturated Fat -89.9%

                        Calories

                        Due to its higher fat composition, salmon provides more calories than mahi mahi. It has 97 calories per 100g serving.

                        Minerals

                        When looking at the mineral comparison chart shown below, it is clear that mahi mahi is higher in minerals.

                        Salmon provides more phosphorus than mahi mahi. Mahi mahi contains more calcium and copper. Salmon is  lower in sodium than mahi mahi. Salmon is packed with selenium. Mahi mahi is rich in mercury.

                        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
                        2
                        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 27% 5.7% 47% 54% 18% 16% 78% 15% 2.5% 255%
                        Contains more PhosphorusPhosphorus +37.7%
                        Contains less SodiumSodium -46%
                        Contains more MagnesiumMagnesium +26.7%
                        Contains more CalciumCalcium +26.7%
                        Contains more PotassiumPotassium +38.8%
                        Contains more IronIron +326.5%
                        Contains more ZincZinc +37.2%
                        Contains more ManganeseManganese +18.8%
                        Contains more SeleniumSelenium +13%
                        ~equal in Copper ~0.053mg

                        Vitamins

                        Salmon is the absolute winner in terms of vitamin content. It is richer in vitamin B complex and folate.  Mahi mahi is nearly six times lower in folate than salmon.

                        100g of salmon contains 526 UI of vitamin D, which is 98% of the daily recommended dose.

                        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
                        11
                        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% 14% 23% 393% 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 0% 12% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 0%
                        Contains more Vitamin CVitamin C +∞%
                        Contains more Vitamin EVitamin E +∞%
                        Contains more Vitamin DVitamin D +∞%
                        Contains more Vitamin B1Vitamin B1 +1378.3%
                        Contains more Vitamin B2Vitamin B2 +58.8%
                        Contains more Vitamin B5Vitamin B5 +70.5%
                        Contains more Vitamin B6Vitamin B6 +40%
                        Contains more Vitamin B12Vitamin B12 +305.8%
                        Contains more Vitamin KVitamin K +∞%
                        Contains more FolateFolate +466.7%
                        Contains more CholineCholine +∞%
                        ~equal in Vitamin A ~208IU
                        ~equal in Vitamin B3 ~7.429mg

                        Health impact

                        Cardiovascular health

                        Salmon and mahi mahi consumption is linked to a lower heart disease risk (3). This is due to omega-3 fatty acid composition: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in salmon and DHA in mahi mahi. These two are long-chain essential fatty acids that are not produced in the human organism. Hence we should get them with the food we consume. Research shows that the risk of heart disease increases when the balance between omega-6 and omega-3 fatty acids is broken (4). Salmon and mahi mahi boost omega-3 levels in the bloodstream of those with higher omega-6 levels (5) (6).

                        Additionally, salmon contains an antioxidant called astaxanthin. This carotenoid reduces LDL cholesterol oxidation and increases HDL cholesterol levels. Thus, astaxanthin can potentially reduce the risk of atherosclerosis (7).

                        Eye health

                        Salmon and mahi mahi provide different nutrients for promoting healthy vision.

                        Astaxanthin in salmon has some properties for maintaining eye health, such as preventing age-related macular degeneration, cataracts, and eye fatigue (8).

                        Salmon is richer in vitamin A. Vitamin A is an essential nutrient for vision. It is part of a pigment in photoreceptors on the retina (9).

                        Health risks

                        Varieties of salmon often contain contaminants, such as dioxin, which can alter the hormone levels in the organism, thus affecting normal metabolism (10).

                        Mahi mahi is classified as food with moderate amounts of mercury. Although this mineral is not toxic for healthy middle-aged people, high mercury levels can harm young people, children, and pregnant women (11). You should avoid excessive fish consumption to prevent mercury poisoning.

                        References

                        1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients 
                        2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
                        3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                        4. https://pubmed.ncbi.nlm.nih.gov/34371930/
                        5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
                        6. https://pubmed.ncbi.nlm.nih.gov/23351633/
                        7. https://pubmed.ncbi.nlm.nih.gov/26861359/
                        8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281326/
                        9. https://pubmed.ncbi.nlm.nih.gov/27830507/
                        10. https://pubmed.ncbi.nlm.nih.gov/33348102/
                        11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                        Article author photo Ani Harutyunyan
                        Education: General Medicine at YSMU
                        Last updated: June 18, 2023
                        Medically reviewed by Elen Khachatrian

                        Infographic

                        Salmon vs Mahimahi infographic
                        Infographic link

                        Comparison summary table

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

                        All nutrients comparison - raw data values

                        Nutrient Salmon Mahimahi Opinion
                        Calories 206kcal 109kcal Salmon
                        Protein 22.1g 23.72g Mahimahi
                        Fats 12.35g 0.9g Salmon
                        Vitamin C 3.7mg 0mg Salmon
                        Cholesterol 63mg 94mg Salmon
                        Vitamin D 526IU Salmon
                        Magnesium 30mg 38mg Mahimahi
                        Calcium 15mg 19mg Mahimahi
                        Potassium 384mg 533mg Mahimahi
                        Iron 0.34mg 1.45mg Mahimahi
                        Copper 0.049mg 0.053mg Mahimahi
                        Zinc 0.43mg 0.59mg Mahimahi
                        Phosphorus 252mg 183mg Salmon
                        Sodium 61mg 113mg Salmon
                        Vitamin A 230IU 208IU Salmon
                        Vitamin A 69µg 62µg Salmon
                        Vitamin E 1.14mg Salmon
                        Vitamin D 13.1µg Salmon
                        Manganese 0.016mg 0.019mg Mahimahi
                        Selenium 41.4µg 46.8µg Mahimahi
                        Vitamin B1 0.34mg 0.023mg Salmon
                        Vitamin B2 0.135mg 0.085mg Salmon
                        Vitamin B3 8.045mg 7.429mg Salmon
                        Vitamin B5 1.475mg 0.865mg Salmon
                        Vitamin B6 0.647mg 0.462mg Salmon
                        Vitamin B12 2.8µg 0.69µg Salmon
                        Vitamin K 0.1µg Salmon
                        Folate 34µg 6µg Salmon
                        Choline 90.5mg Salmon
                        Saturated Fat 2.397g 0.241g Mahimahi
                        Monounsaturated Fat 4.181g 0.155g Salmon
                        Polyunsaturated fat 4.553g 0.211g Salmon
                        Tryptophan 0.248mg 0.266mg Mahimahi
                        Threonine 0.969mg 1.04mg Mahimahi
                        Isoleucine 1.018mg 1.093mg Mahimahi
                        Leucine 1.796mg 1.928mg Mahimahi
                        Lysine 2.03mg 2.178mg Mahimahi
                        Methionine 0.654mg 0.702mg Mahimahi
                        Phenylalanine 0.863mg 0.926mg Mahimahi
                        Valine 1.139mg 1.222mg Mahimahi
                        Histidine 0.651mg 0.698mg Mahimahi
                        Omega-3 - EPA 0.69g 0.026g Salmon
                        Omega-3 - DHA 1.457g 0.113g Salmon
                        Omega-3 - DPA 0.17g 0.012g Salmon

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Salmon Mahimahi
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet Equal
                        Low Glycemic Index diet Equal

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                        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
                        106%
                        Salmon
                        33%
                        Mahimahi
                        Minerals Daily Need Coverage Score
                        44%
                        Salmon
                        52%
                        Mahimahi

                        Comparison summary

                        Which food is lower in Cholesterol?
                        Salmon
                        Salmon is lower in Cholesterol (difference - 31mg)
                        Which food contains less Sodium?
                        Salmon
                        Salmon contains less Sodium (difference - 52mg)
                        Which food is richer in vitamins?
                        Salmon
                        Salmon is relatively richer in vitamins
                        Which food is lower in Sugar?
                        Mahimahi
                        Mahimahi is lower in Sugar (difference - 0g)
                        Which food is lower in Saturated Fat?
                        Mahimahi
                        Mahimahi is lower in Saturated Fat (difference - 2.156g)
                        Which food is cheaper?
                        Mahimahi
                        Mahimahi is cheaper (difference - $13)
                        Which food is richer in minerals?
                        Mahimahi
                        Mahimahi is relatively richer in minerals
                        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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
                        2. Mahimahi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171992/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.