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Sockeye salmon vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Sockeye salmon and Mackerel?

  • Sockeye salmon is richer in Vitamin B3, Vitamin B6, and Vitamin B1, yet Mackerel is richer in Vitamin B12, Selenium, Vitamin D, and Iron.
  • Mackerel's daily need coverage for Vitamin B12 is 314% higher.
  • Sockeye salmon has 8 times more Vitamin B1 than Mackerel. Sockeye salmon has 0.157mg of Vitamin B1, while Mackerel has 0.02mg.
  • Sockeye salmon contains less Cholesterol.

We used Fish, salmon, sockeye, cooked, dry heat and Fish, mackerel, salted types in this comparison.

Infographic

Sockeye 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 more Phosphorus +20.1%
Contains less Sodium -97.9%
Contains more Calcium +500%
Contains more Iron +169.2%
Contains more Magnesium +66.7%
Contains more Potassium +19.3%
Contains more Zinc +100%
Contains more Copper +31.6%
Contains more Selenium +106.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Phosphorus +20.1%
Contains less Sodium -97.9%
Contains more Calcium +500%
Contains more Iron +169.2%
Contains more Magnesium +66.7%
Contains more Potassium +19.3%
Contains more Zinc +100%
Contains more Copper +31.6%
Contains more Selenium +106.8%

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 A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +168.5%
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 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 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 A +22.9%
Contains more Vitamin B1 +685%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +206.8%
Contains more Vitamin B6 +101.7%
Contains more Vitamin E +140.4%
Contains more Vitamin D +50.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +168.5%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.1%
Contains more Water +56.6%
Contains more Fats +350.6%
Contains more Other +2061.3%
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 Protein +43.1%
Contains more Water +56.6%
Contains more Fats +350.6%
Contains more Other +2061.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +346.4%
Contains more Polyunsaturated fat +368%
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +346.4%
Contains more Polyunsaturated fat +368%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Mackerel Opinion
Protein 26.48g 18.5g Sockeye salmon
Fats 5.57g 25.1g Mackerel
Calories 156kcal 305kcal Mackerel
Calcium 11mg 66mg Mackerel
Iron 0.52mg 1.4mg Mackerel
Magnesium 36mg 60mg Mackerel
Phosphorus 305mg 254mg Sockeye salmon
Potassium 436mg 520mg Mackerel
Sodium 92mg 4450mg Sockeye salmon
Zinc 0.55mg 1.1mg Mackerel
Copper 0.076mg 0.1mg Mackerel
Manganese 0.013mg Sockeye salmon
Selenium 35.5µg 73.4µg Mackerel
Vitamin A 193IU 157IU Sockeye salmon
Vitamin A RAE 58µg 47µg Sockeye salmon
Vitamin E 0.99mg 2.38mg Mackerel
Vitamin D 670IU 1006IU Mackerel
Vitamin D 16.7µg 25.2µg Mackerel
Vitamin B1 0.157mg 0.02mg Sockeye salmon
Vitamin B2 0.246mg 0.19mg Sockeye salmon
Vitamin B3 10.123mg 3.3mg Sockeye salmon
Vitamin B5 1.274mg Sockeye salmon
Vitamin B6 0.827mg 0.41mg Sockeye salmon
Folate 7µg 15µg Mackerel
Vitamin B12 4.47µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 61mg 95mg Sockeye salmon
Trans Fat 0.023g Mackerel
Saturated Fat 0.969g 7.148g Sockeye salmon
Omega-3 - DHA 0.56g 2.965g Mackerel
Omega-3 - EPA 0.299g 1.619g Mackerel
Omega-3 - DPA 0.093g 0.391g Mackerel
Monounsaturated Fat 1.864g 8.32g Mackerel
Polyunsaturated fat 1.327g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye 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
137%
Sockeye salmon
212%
Mackerel
Minerals Daily Need Coverage Score
47%
Sockeye salmon
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 4358mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 6.179g)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $6)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.