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Pacific saury vs Mackerel - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 13, 2022
Education: Nutrition & Microbiology at YSU
Pacific saury
vs
Mackerel

SUMMARY

Mackerel contains more Vitamin B12, D, potassium, Vitamin B6, Vitamin E, iron, and B2.

Pacific saury contains more Vitamin C, Vitamin B1, and less sodium. This fish is also lower in cholesterol and saturated fat.

Introduction

This article shows the main differences between nutrition and the health impact of mackerel and pacific saury.

What's The Actual Difference?

The term "mackerel" refers to a variety of aquatic fish species. Mackerels are primarily Scombridae family members that live near the bottom of oceans or lakes. These fish are blue-green and grow to be 30 cm long. The color of raw mackerel is grey and greasy.

When cooked, mackerel lose its color and turn different shades of light pink or white. Pacific saury is a member of the Scomberesocida family. Pacific saury is dark green to blue. These species also turn yellow, and the reason for this is unknown. Saury, also known as mackerel pike, is approximately 25-30 cm long.

NUTRITION

The food varieties used in the article are northern raw pike and salted mackerel.

Calories

Pacific saury is considered low calories food. Mackerel has 305 calories per 100g, whereas pacific saury contains 88 calories per 100 g. Mackerel contains three times more calories than pacific saury.

Vitamins

Mackerel contains 70 times more Vitamin K and ten times more Vitamin E than pacific saury. It also has more Vitamin D, Vitamin B6, Vitamin B2, Vitamin B12, and B3.

Mackerel falls in the range of the top 15% foods as a source of Vitamin B12.

Pacific saury is high in Vitamin C and Vitamin B1.

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Equal in Folate - 15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin A +124.3%
Contains more Vitamin E +1090%
Contains more Vitamin D +908%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B12 +500%
Contains more Vitamin K +7700%
Equal in Folate - 15

Minerals

Mackerel contains more calcium, zinc, phosphorus, iron, magnesium, copper, and potassium than pacific saury. Mackerel falls in the range of the top 12% of foods as a source of potassium.

On the other hand, pacific saury is lower in sodium.

However, as mackerel is very high in sodium (4450mg per 100g for the food version used in this article), it is better to consume it in moderation.

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 less Sodium -99.1%
Contains more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -99.1%
Contains more Calcium +15.8%
Contains more Iron +154.5%
Contains more Magnesium +93.5%
Contains more Phosphorus +15.5%
Contains more Potassium +100.8%
Contains more Zinc +64.2%
Contains more Copper +96.1%

The fat content of mackerel is higher than that of pacific saury. Mackerel contains 25g of fats per 100g, falling in the range of the top 10% of foods as a fat source. Accordingly, mackerel is also higher in saturated and mono/polyunsaturated fats.

Pacific saury contains 40 times less fat: 0.69g per 100g.

Carbs

Both fishes have no carbs.

Cholesterol

Mackerel contains two times more cholesterol than pacific saury.

Mackerel has 95mg per 100g, while pacific saury contains 39g per 100g.

Protein

Both pacific saury and mackerel have almost equal amounts of protein.

Mackerel has 18.5g of protein, and pacific saury contains 19.26g per 100g.

Glycemic Index

Both mackerel and pacific saury have a glycemic index equal to 0.

HEALTH IMPACT

Cardiovascular Health

According to research, omega-3 fatty acids may help balance blood pressure and lower the risk of developing heart disease. To avoid cardiovascular problems, researchers recommend eating two servings of fatty fish per week, equivalent to 250 milligrams of omega-3 fatty acids. Omega-3 fatty acids also have anti-triglyceridemic, hemostatic, and anti-atherogenic properties, which may improve the structure and function of the heart.

Pacific saury and mackerel contain high levels of gamma-tocopherol, which has anti-inflammatory properties and benefits the cardiovascular system [1] [2].

However, pacific saury contains less sodium and saturated fat, so it is a better choice if you have cardiovascular problems.

Diabetes

To begin with, these fish contain no carbohydrates, which means they will not raise your blood sugar levels after eating.

Furthermore, studies suggest that fish oil may lower the risk of impaired glucose tolerance and hepatic steatosis. Omega-3 fatty acids from fatty fish and omega-6 fatty acids from linoleic acid are recommended for type 2 diabetes patients due to their positive effects on lipoprotein concentrations. Incorporating fish oil into your daily meal or diet can improve metabolic features associated with type 2 diabetes [3, 4].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278211/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  3. https://academic.oup.com/ajcn/article/94/1/26/4597878
  4. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0089845
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 13, 2022

Infographic

Pacific saury vs Mackerel infographic
Infographic link

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.
Pacific saury Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Mackerel Opinion
Net carbs 0g 0g
Protein 19.26g 18.5g Pacific saury
Fats 0.69g 25.1g Mackerel
Carbs 0g 0g
Calories 88kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 57mg 66mg Mackerel
Iron 0.55mg 1.4mg Mackerel
Magnesium 31mg 60mg Mackerel
Phosphorus 220mg 254mg Mackerel
Potassium 259mg 520mg Mackerel
Sodium 39mg 4450mg Pacific saury
Zinc 0.67mg 1.1mg Mackerel
Copper 0.051mg 0.1mg Mackerel
Vitamin A 70IU 157IU Mackerel
Vitamin E 0.2mg 2.38mg Mackerel
Vitamin D 99IU 1006IU Mackerel
Vitamin D 2.5µg 25.2µg Mackerel
Vitamin C 3.8mg 0mg Pacific saury
Vitamin B1 0.058mg 0.02mg Pacific saury
Vitamin B2 0.063mg 0.19mg Mackerel
Vitamin B3 2.3mg 3.3mg Mackerel
Vitamin B5 0.75mg mg Pacific saury
Vitamin B6 0.117mg 0.41mg Mackerel
Folate 15µg 15µg
Vitamin B12 2µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.216mg mg Pacific saury
Threonine 0.844mg mg Pacific saury
Isoleucine 0.887mg mg Pacific saury
Leucine 1.565mg mg Pacific saury
Lysine 1.768mg mg Pacific saury
Methionine 0.57mg mg Pacific saury
Phenylalanine 0.752mg mg Pacific saury
Valine 0.992mg mg Pacific saury
Histidine 0.567mg mg Pacific saury
Cholesterol 39mg 95mg Pacific saury
Trans Fat g g
Saturated Fat 0.118g 7.148g Pacific saury
Monounsaturated Fat 0.157g 8.32g Mackerel
Polyunsaturated fat 0.202g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

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
42
Pacific saury
212
Mackerel
Mineral Summary Score
27
Pacific saury
114
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
116%
Pacific saury
111%
Mackerel
Carbohydrates
0%
Pacific saury
0%
Mackerel
Fats
3%
Pacific saury
116%
Mackerel

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 4411mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 7.03g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.