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Tuna salad vs Mackerel - In-Depth Nutrition Comparison

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How are Tuna salad and Mackerel different?

  • Tuna salad is richer in Vitamin B3, while Mackerel is higher in Vitamin B12, Selenium, Vitamin B6, Phosphorus, Potassium, and Magnesium.
  • Mackerel covers your daily need of Vitamin B12 450% more than Tuna salad.
  • Tuna salad contains 2 times more Vitamin B3 than Mackerel. Tuna salad contains 6.7mg of Vitamin B3, while Mackerel contains 3.3mg.
  • Tuna salad is lower in Saturated Fat.

Fish, tuna salad and Fish, mackerel, salted types were used in this article.

Infographic

Tuna salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna salad
Tuna salad
2
:
6
Mackerel
Mackerel
Contains less Sodium -91%
Contains more Copper +45%
Contains more Calcium +288.2%
Contains more Iron +40%
Contains more Magnesium +215.8%
Contains more Phosphorus +42.7%
Contains more Potassium +192.1%
Contains more Zinc +96.4%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -91%
Contains more Copper +45%
Contains more Calcium +288.2%
Contains more Iron +40%
Contains more Magnesium +215.8%
Contains more Phosphorus +42.7%
Contains more Potassium +192.1%
Contains more Zinc +96.4%

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
Tuna salad
Tuna salad
4
:
8
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B3 +103%
Contains more Vitamin A +61.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B6 +406.2%
Contains more Folate +87.5%
Contains more Vitamin B12 +900%
Tuna salad
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%
Mackerel
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 C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B3 +103%
Contains more Vitamin A +61.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B6 +406.2%
Contains more Folate +87.5%
Contains more Vitamin B12 +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +46.9%
Contains more Protein +15.3%
Contains more Fats +171.1%
Contains more Other +529.1%
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +46.9%
Contains more Protein +15.3%
Contains more Fats +171.1%
Contains more Other +529.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +50.7%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +50.7%

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 Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tuna salad Mackerel Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 18.5g Mackerel
Fats 9.26g 25.1g Mackerel
Carbs 9.41g 0g Tuna salad
Calories 187kcal 305kcal Mackerel
Calcium 17mg 66mg Mackerel
Iron 1mg 1.4mg Mackerel
Magnesium 19mg 60mg Mackerel
Phosphorus 178mg 254mg Mackerel
Potassium 178mg 520mg Mackerel
Sodium 402mg 4450mg Tuna salad
Zinc 0.56mg 1.1mg Mackerel
Copper 0.145mg 0.1mg Tuna salad
Vitamin A 97IU 157IU Mackerel
Vitamin A RAE 24µg 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.02mg Tuna salad
Vitamin B2 0.07mg 0.19mg Mackerel
Vitamin B3 6.7mg 3.3mg Tuna salad
Vitamin B5 0.26mg Tuna salad
Vitamin B6 0.081mg 0.41mg Mackerel
Folate 8µg 15µg Mackerel
Vitamin B12 1.2µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 13mg 95mg Tuna salad
Saturated Fat 1.544g 7.148g Tuna salad
Omega-3 - DHA 0.055g 2.965g Mackerel
Omega-3 - EPA 0.014g 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 2.887g 8.32g Mackerel
Polyunsaturated fat 4.122g 6.21g Mackerel

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Tuna salad
212%
Mackerel
Minerals Daily Need Coverage Score
33%
Tuna salad
114%
Mackerel

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 4048mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 82mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 5.604g)
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 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

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. 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.