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Smoked salmon vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Smoked salmon and Mackerel?

  • Smoked salmon is higher in Copper, yet Mackerel is higher in Vitamin B12, Selenium, Vitamin D, Phosphorus, Vitamin B6, and Potassium.
  • Mackerel's daily need coverage for Vitamin B12 is 364% more.
  • Smoked salmon has 2 times more Copper than Mackerel. While Smoked salmon has 0.23mg of Copper, Mackerel has only 0.1mg.
  • The amount of Cholesterol in Smoked salmon is lower.

We used Fish, salmon, chinook, smoked and Fish, mackerel, salted types in this article.

Infographic

Smoked salmon vs 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.
Contains less Sodium -84.9%
Contains more Copper +130%
Contains more Calcium +500%
Contains more Iron +64.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +54.9%
Contains more Potassium +197.1%
Contains more Zinc +254.8%
Contains more Selenium +126.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains less Sodium -84.9%
Contains more Copper +130%
Contains more Calcium +500%
Contains more Iron +64.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +54.9%
Contains more Potassium +197.1%
Contains more Zinc +254.8%
Contains more Selenium +126.5%

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.
:
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +43%
Contains more Vitamin A +80.5%
Contains more Vitamin E +76.3%
Contains more Vitamin D +47.4%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B6 +47.5%
Contains more Folate +650%
Contains more Vitamin B12 +268.1%
Contains more Choline +14.2%
Contains more Vitamin K +7700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +43%
Contains more Vitamin A +80.5%
Contains more Vitamin E +76.3%
Contains more Vitamin D +47.4%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B6 +47.5%
Contains more Folate +650%
Contains more Vitamin B12 +268.1%
Contains more Choline +14.2%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +67.4%
Contains more Fats +481%
Contains more Other +148.1%
Equal in Protein - 18.5
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Water +67.4%
Contains more Fats +481%
Contains more Other +148.1%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +311.3%
Contains more Polyunsaturated fat +524.1%
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -87%
Contains more Monounsaturated Fat +311.3%
Contains more Polyunsaturated fat +524.1%

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 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 Smoked salmon Mackerel Opinion
Protein 18.28g 18.5g Mackerel
Fats 4.32g 25.1g Mackerel
Calories 117kcal 305kcal Mackerel
Calcium 11mg 66mg Mackerel
Iron 0.85mg 1.4mg Mackerel
Magnesium 18mg 60mg Mackerel
Phosphorus 164mg 254mg Mackerel
Potassium 175mg 520mg Mackerel
Sodium 672mg 4450mg Smoked salmon
Zinc 0.31mg 1.1mg Mackerel
Copper 0.23mg 0.1mg Smoked salmon
Manganese 0.017mg Smoked salmon
Selenium 32.4µg 73.4µg Mackerel
Vitamin A 87IU 157IU Mackerel
Vitamin A RAE 26µg 47µg Mackerel
Vitamin E 1.35mg 2.38mg Mackerel
Vitamin D 685IU 1006IU Mackerel
Vitamin D 17.1µg 25.2µg Mackerel
Vitamin B1 0.023mg 0.02mg Smoked salmon
Vitamin B2 0.101mg 0.19mg Mackerel
Vitamin B3 4.72mg 3.3mg Smoked salmon
Vitamin B5 0.87mg Smoked salmon
Vitamin B6 0.278mg 0.41mg Mackerel
Folate 2µg 15µg Mackerel
Vitamin B12 3.26µg 12µg Mackerel
Choline 89mg 101.6mg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Cholesterol 23mg 95mg Smoked salmon
Saturated Fat 0.929g 7.148g Smoked salmon
Omega-3 - DHA 0.267g 2.965g Mackerel
Omega-3 - EPA 0.183g 1.619g Mackerel
Omega-3 - DPA 0.073g 0.391g Mackerel
Monounsaturated Fat 2.023g 8.32g Mackerel
Polyunsaturated fat 0.995g 6.21g Mackerel

Which food is preferable for your diet?

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

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
95%
Smoked salmon
200%
Mackerel
Minerals Daily Need Coverage Score
49%
Smoked salmon
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 3778mg)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 6.219g)
Which food is cheaper?
Mackerel
Mackerel 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

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. 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.