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Tuna salad vs Atlantic mackerel - In-Depth Nutrition Comparison

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A recap on differences between Tuna salad and Atlantic mackerel

  • Atlantic mackerel is higher than Tuna salad in Vitamin B12, Vitamin B6, Vitamin B2, Selenium, Magnesium, Vitamin B5, and Phosphorus.
  • Atlantic mackerel covers your daily Vitamin B12 needs 742% more than Tuna salad.
  • Tuna salad contains 5 times more Sodium than Atlantic mackerel. While Tuna salad contains 402mg of Sodium, Atlantic mackerel contains only 83mg.

Food varieties used in this article are Fish, tuna salad and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Tuna salad vs Atlantic mackerel infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +13.3%
Contains more Copper +54.3%
Contains more Iron +57%
Contains more Magnesium +410.5%
Contains more Phosphorus +56.2%
Contains more Potassium +125.3%
Contains less Sodium -79.4%
Contains more Zinc +67.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Calcium +13.3%
Contains more Copper +54.3%
Contains more Iron +57%
Contains more Magnesium +410.5%
Contains more Phosphorus +56.2%
Contains more Potassium +125.3%
Contains less Sodium -79.4%
Contains more Zinc +67.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +450%
Contains more Folate +300%
Contains more Vitamin A +85.6%
Contains more Vitamin B1 +412.9%
Contains more Vitamin B2 +488.6%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +467.9%
Contains more Vitamin B12 +1483.3%
Equal in Vitamin B3 - 6.85
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +450%
Contains more Folate +300%
Contains more Vitamin A +85.6%
Contains more Vitamin B1 +412.9%
Contains more Vitamin B2 +488.6%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +467.9%
Contains more Vitamin B12 +1483.3%
Equal in Vitamin B3 - 6.85

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Atlantic mackerel
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Atlantic mackerel Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 23.85g Atlantic mackerel
Fats 9.26g 17.81g Atlantic mackerel
Carbs 9.41g 0g Tuna salad
Calories 187kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 17mg 15mg Tuna salad
Iron 1mg 1.57mg Atlantic mackerel
Magnesium 19mg 97mg Atlantic mackerel
Phosphorus 178mg 278mg Atlantic mackerel
Potassium 178mg 401mg Atlantic mackerel
Sodium 402mg 83mg Atlantic mackerel
Zinc 0.56mg 0.94mg Atlantic mackerel
Copper 0.145mg 0.094mg Tuna salad
Vitamin A 97IU 180IU Atlantic mackerel
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 2.2mg 0.4mg Tuna salad
Vitamin B1 0.031mg 0.159mg Atlantic mackerel
Vitamin B2 0.07mg 0.412mg Atlantic mackerel
Vitamin B3 6.7mg 6.85mg Atlantic mackerel
Vitamin B5 0.26mg 0.99mg Atlantic mackerel
Vitamin B6 0.081mg 0.46mg Atlantic mackerel
Folate 8µg 2µg Tuna salad
Vitamin B12 1.2µg 19µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.18mg 0.267mg Atlantic mackerel
Threonine 0.701mg 1.045mg Atlantic mackerel
Isoleucine 0.739mg 1.099mg Atlantic mackerel
Leucine 1.293mg 1.938mg Atlantic mackerel
Lysine 1.457mg 2.19mg Atlantic mackerel
Methionine 0.47mg 0.706mg Atlantic mackerel
Phenylalanine 0.626mg 0.931mg Atlantic mackerel
Valine 0.824mg 1.228mg Atlantic mackerel
Histidine 0.467mg 0.702mg Atlantic mackerel
Cholesterol 13mg 75mg Tuna salad
Trans Fat g g
Saturated Fat 1.544g 4.176g Tuna salad
Monounsaturated Fat 2.887g 7.006g Atlantic mackerel
Polyunsaturated fat 4.122g 4.3g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Atlantic mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
235
Atlantic mackerel
Mineral Summary Score
33
Tuna salad
44
Atlantic mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
143%
Atlantic mackerel
Carbohydrates
9%
Tuna salad
0%
Atlantic mackerel
Fats
43%
Tuna salad
82%
Atlantic mackerel

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 2.632g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 319mg)
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 ( g)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Atlantic 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.