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Surimi vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Surimi and Mackerel?

  • Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B5, Iron, and Magnesium than Surimi.
  • Mackerel's daily need coverage for Vitamin B12 is 725% higher.
  • Surimi is lower in Cholesterol.

We used Fish, surimi and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Surimi 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.
Surimi
0
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +125.6%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +258%
Contains more IronIron +503.8%
Contains more CopperCopper +193.8%
Contains more ZincZinc +184.8%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +83.6%
~equal in Phosphorus ~278mg

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
2
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% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +168.7%
Contains more Vitamin B1Vitamin B1 +695%
Contains more Vitamin B2Vitamin B2 +1861.9%
Contains more Vitamin B3Vitamin B3 +3013.6%
Contains more Vitamin B5Vitamin B5 +1314.3%
Contains more Vitamin B6Vitamin B6 +1433.3%
Contains more Vitamin B12Vitamin B12 +1087.5%
~equal in Vitamin D ~µg
~equal in Folate ~2µg
~equal in Choline ~mg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.3%
Contains more ProteinProtein +57.1%
Contains more FatsFats +1878.9%
Contains more OtherOther +594.5%

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 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -95.4%
Contains more Mono. FatMonounsaturated Fat +4602%
Contains more Poly. FatPolyunsaturated fat +870.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Mackerel Opinion
Calories 99kcal 262kcal Mackerel
Protein 15.18g 23.85g Mackerel
Fats 0.9g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Net carbs 6.85g 0g Surimi
Carbs 6.85g 0g Surimi
Cholesterol 30mg 75mg Surimi
Magnesium 43mg 97mg Mackerel
Calcium 9mg 15mg Mackerel
Potassium 112mg 401mg Mackerel
Iron 0.26mg 1.57mg Mackerel
Copper 0.032mg 0.094mg Mackerel
Zinc 0.33mg 0.94mg Mackerel
Phosphorus 282mg 278mg Surimi
Sodium 143mg 83mg Mackerel
Vitamin A 67IU 180IU Mackerel
Vitamin A RAE 20µg 54µg Mackerel
Vitamin E 0.63mg Surimi
Manganese 0.011mg 0.02mg Mackerel
Selenium 28.1µg 51.6µg Mackerel
Vitamin B1 0.02mg 0.159mg Mackerel
Vitamin B2 0.021mg 0.412mg Mackerel
Vitamin B3 0.22mg 6.85mg Mackerel
Vitamin B5 0.07mg 0.99mg Mackerel
Vitamin B6 0.03mg 0.46mg Mackerel
Vitamin B12 1.6µg 19µg Mackerel
Vitamin K 0.1µg Surimi
Folate 2µg 2µg
Saturated Fat 0.191g 4.176g Surimi
Monounsaturated Fat 0.149g 7.006g Mackerel
Polyunsaturated fat 0.443g 4.3g Mackerel
Tryptophan 0.092mg 0.267mg Mackerel
Threonine 0.734mg 1.045mg Mackerel
Isoleucine 0.709mg 1.099mg Mackerel
Leucine 1.202mg 1.938mg Mackerel
Lysine 1.387mg 2.19mg Mackerel
Methionine 0.515mg 0.706mg Mackerel
Phenylalanine 0.595mg 0.931mg Mackerel
Valine 0.77mg 1.228mg Mackerel
Histidine 0.35mg 0.702mg Mackerel
Omega-3 - EPA 0.157g 0.504g Mackerel
Omega-3 - DHA 0.241g 0.699g Mackerel
Omega-3 - DPA 0.014g 0.106g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
217%
Mackerel
Minerals Daily Need Coverage Score
37%
Surimi
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 3.985g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $3)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.