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Surimi vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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A recap on differences between surimi and atlantic Mackerel

  • Atlantic Mackerel is higher than surimi in vitamin B12, vitamin B3, selenium, vitamin B6, vitamin B2, iron, vitamin B5, and vitamin B1.
  • Atlantic Mackerel covers your daily vitamin B12 needs 296% more than surimi.
  • The amount of cholesterol in surimi is lower.

Food varieties used in this article are Fish, surimi and Fish, mackerel, Atlantic, raw.

Infographic

Surimi 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.
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 PhosphorusPhosphorus +30%
Contains more MagnesiumMagnesium +76.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +180.4%
Contains more IronIron +526.9%
Contains more CopperCopper +128.1%
Contains more ZincZinc +90.9%
Contains less SodiumSodium -37.1%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +56.9%

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.
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +141.3%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin B2Vitamin B2 +1385.7%
Contains more Vitamin B3Vitamin B3 +4027.3%
Contains more Vitamin B5Vitamin B5 +1122.9%
Contains more Vitamin B6Vitamin B6 +1230%
Contains more Vitamin B12Vitamin B12 +444.4%
Contains more Vitamin KVitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 CarbsCarbs +∞%
Contains more WaterWater +20.1%
Contains more ProteinProtein +22.5%
Contains more FatsFats +1443.3%
Contains more OtherOther +442.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -94.1%
Contains more Mono. FatMonounsaturated fat +3561.7%
Contains more Poly. FatPolyunsaturated fat +656.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Atlantic Mackerel DV% diff.
Vitamin B12 1.6µg 8.71µg 296%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B3 0.22mg 9.08mg 55%
Selenium 28.1µg 44.1µg 29%
Vitamin B6 0.03mg 0.399mg 28%
Vitamin B2 0.021mg 0.312mg 22%
Fats 0.9g 13.89g 20%
Polyunsaturated fat 0.443g 3.35g 19%
Iron 0.26mg 1.63mg 17%
Vitamin B5 0.07mg 0.856mg 16%
Saturated fat 0.191g 3.257g 14%
Cholesterol 30mg 70mg 13%
Vitamin B1 0.02mg 0.176mg 13%
Monounsaturated fat 0.149g 5.456g 13%
Choline 65mg 12%
Phosphorus 282mg 217mg 9%
Magnesium 43mg 76mg 8%
Protein 15.18g 18.6g 7%
Vitamin E 0.63mg 1.52mg 6%
Potassium 112mg 314mg 6%
Calories 99kcal 205kcal 5%
Copper 0.032mg 0.073mg 5%
Vitamin K 0.1µg 5µg 4%
Vitamin A 20µg 50µg 3%
Zinc 0.33mg 0.63mg 3%
Sodium 143mg 90mg 2%
Carbs 6.85g 0g 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 6.85g 0g N/A
Calcium 9mg 12mg 0%
Manganese 0.011mg 0.015mg 0%
Folate 2µg 1µg 0%
Tryptophan 0.092mg 0.208mg 0%
Threonine 0.734mg 0.815mg 0%
Isoleucine 0.709mg 0.857mg 0%
Leucine 1.202mg 1.512mg 0%
Lysine 1.387mg 1.708mg 0%
Methionine 0.515mg 0.551mg 0%
Phenylalanine 0.595mg 0.726mg 0%
Valine 0.77mg 0.958mg 0%
Histidine 0.35mg 0.548mg 0%
Omega-3 - EPA 0.157g 0.898g N/A
Omega-3 - DHA 0.241g 1.401g N/A
Omega-3 - DPA 0.014g 0.212g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Atlantic Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
19%
Surimi
143%
Atlantic Mackerel
Minerals Daily Need Coverage Score
37%
Surimi
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 3.066g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $3)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 50)
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.