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Smoked salmon vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and atlantic Mackerel

  • Smoked salmon has more copper; however, atlantic Mackerel is higher in vitamin B12, vitamin B3, selenium, vitamin B2, magnesium, and vitamin B1.
  • Atlantic Mackerel covers your daily need for vitamin B12, 227% more than smoked salmon.
  • Smoked salmon has 7 times more sodium than atlantic Mackerel. While smoked salmon has 672mg of sodium, atlantic Mackerel has only 90mg.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Fish, mackerel, Atlantic, raw.

Infographic

Smoked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 CopperCopper +215.1%
Contains more ManganeseManganese +13.3%
Contains more MagnesiumMagnesium +322.2%
Contains more PotassiumPotassium +79.4%
Contains more IronIron +91.8%
Contains more ZincZinc +103.2%
Contains more PhosphorusPhosphorus +32.3%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +36.1%
~equal in Calcium ~12mg

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.
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 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 FolateFolate +100%
Contains more CholineCholine +36.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +92.3%
Contains more Vitamin EVitamin E +12.6%
Contains more Vitamin B1Vitamin B1 +665.2%
Contains more Vitamin B2Vitamin B2 +208.9%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin B12Vitamin B12 +167.2%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin D ~16.1µg
~equal in Vitamin B5 ~0.856mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 WaterWater +13.3%
Contains more OtherOther +36.4%
Contains more FatsFats +221.5%
~equal in Protein ~18.6g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -71.5%
Contains more Mono. FatMonounsaturated fat +169.7%
Contains more Poly. FatPolyunsaturated fat +236.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Atlantic Mackerel DV% diff.
Vitamin B12 3.26µg 8.71µg 227%
Vitamin B3 4.72mg 9.08mg 27%
Sodium 672mg 90mg 25%
Selenium 32.4µg 44.1µg 21%
Copper 0.23mg 0.073mg 17%
Cholesterol 23mg 70mg 16%
Vitamin B2 0.101mg 0.312mg 16%
Polyunsaturated fat 0.995g 3.35g 16%
Fats 4.32g 13.89g 15%
Magnesium 18mg 76mg 14%
Vitamin B1 0.023mg 0.176mg 13%
Saturated fat 0.929g 3.257g 11%
Iron 0.85mg 1.63mg 10%
Monounsaturated fat 2.023g 5.456g 9%
Vitamin B6 0.278mg 0.399mg 9%
Phosphorus 164mg 217mg 8%
Vitamin D 685IU 643IU 5%
Vitamin D 17.1µg 16.1µg 5%
Choline 89mg 65mg 4%
Vitamin K 0.1µg 5µg 4%
Calories 117kcal 205kcal 4%
Potassium 175mg 314mg 4%
Zinc 0.31mg 0.63mg 3%
Vitamin A 26µg 50µg 3%
Protein 18.28g 18.6g 1%
Vitamin E 1.35mg 1.52mg 1%
Vitamin C 0mg 0.4mg 0%
Calcium 11mg 12mg 0%
Manganese 0.017mg 0.015mg 0%
Vitamin B5 0.87mg 0.856mg 0%
Folate 2µg 1µg 0%
Tryptophan 0.205mg 0.208mg 0%
Threonine 0.801mg 0.815mg 0%
Isoleucine 0.842mg 0.857mg 0%
Leucine 1.486mg 1.512mg 0%
Lysine 1.679mg 1.708mg 0%
Methionine 0.541mg 0.551mg 0%
Phenylalanine 0.714mg 0.726mg 0%
Valine 0.942mg 0.958mg 0%
Histidine 0.538mg 0.548mg 0%
Omega-3 - EPA 0.183g 0.898g N/A
Omega-3 - DHA 0.267g 1.401g N/A
Omega-3 - DPA 0.073g 0.212g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Atlantic Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
76%
Smoked salmon
143%
Atlantic Mackerel
Minerals Daily Need Coverage Score
49%
Smoked salmon
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 2.328g)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 582mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is cheaper?
Atlantic Mackerel
Atlantic Mackerel is cheaper (difference - $7)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.