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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% 4% 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% 10% 30% 483% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +149.3%
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 Opinion
Calories 99kcal 205kcal Atlantic Mackerel
Protein 15.18g 18.6g Atlantic Mackerel
Fats 0.9g 13.89g Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Net carbs 6.85g 0g Surimi
Carbs 6.85g 0g Surimi
Cholesterol 30mg 70mg Surimi
Vitamin D 643IU Atlantic Mackerel
Magnesium 43mg 76mg Atlantic Mackerel
Calcium 9mg 12mg Atlantic Mackerel
Potassium 112mg 314mg Atlantic Mackerel
Iron 0.26mg 1.63mg Atlantic Mackerel
Copper 0.032mg 0.073mg Atlantic Mackerel
Zinc 0.33mg 0.63mg Atlantic Mackerel
Phosphorus 282mg 217mg Surimi
Sodium 143mg 90mg Atlantic Mackerel
Vitamin A 67IU 167IU Atlantic Mackerel
Vitamin A 20µg 50µg Atlantic Mackerel
Vitamin E 0.63mg 1.52mg Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Manganese 0.011mg 0.015mg Atlantic Mackerel
Selenium 28.1µg 44.1µg Atlantic Mackerel
Vitamin B1 0.02mg 0.176mg Atlantic Mackerel
Vitamin B2 0.021mg 0.312mg Atlantic Mackerel
Vitamin B3 0.22mg 9.08mg Atlantic Mackerel
Vitamin B5 0.07mg 0.856mg Atlantic Mackerel
Vitamin B6 0.03mg 0.399mg Atlantic Mackerel
Vitamin B12 1.6µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Folate 2µg 1µg Surimi
Choline 65mg Atlantic Mackerel
Saturated Fat 0.191g 3.257g Surimi
Monounsaturated Fat 0.149g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.443g 3.35g Atlantic Mackerel
Tryptophan 0.092mg 0.208mg Atlantic Mackerel
Threonine 0.734mg 0.815mg Atlantic Mackerel
Isoleucine 0.709mg 0.857mg Atlantic Mackerel
Leucine 1.202mg 1.512mg Atlantic Mackerel
Lysine 1.387mg 1.708mg Atlantic Mackerel
Methionine 0.515mg 0.551mg Atlantic Mackerel
Phenylalanine 0.595mg 0.726mg Atlantic Mackerel
Valine 0.77mg 0.958mg Atlantic Mackerel
Histidine 0.35mg 0.548mg Atlantic Mackerel
Omega-3 - EPA 0.157g 0.898g Atlantic Mackerel
Omega-3 - DHA 0.241g 1.401g Atlantic Mackerel
Omega-3 - DPA 0.014g 0.212g Atlantic Mackerel

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
161%
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.