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Tuna vs Atlantic mackerel - In-Depth Nutrition Comparison

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A recap on differences between Tuna and Atlantic mackerel

  • Tuna is higher in Vitamin A RAE, Vitamin B3, Vitamin B1, and Vitamin B5, yet Atlantic mackerel is higher in Vitamin B12, Selenium, Vitamin B2, and Magnesium.
  • Atlantic mackerel covers your daily Vitamin B12 needs 338% more than Tuna.
  • Tuna contains 14 times more Vitamin A RAE than Atlantic mackerel. While Tuna contains 757µg of Vitamin A RAE, Atlantic mackerel contains only 54µg.
  • The amount of Cholesterol in Tuna is lower.

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

Infographic

Tuna 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +17.3%
Contains less Sodium -39.8%
Contains more Copper +17%
Contains more Calcium +50%
Contains more Iron +19.8%
Contains more Magnesium +51.6%
Contains more Potassium +24.1%
Contains more Zinc +22.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Phosphorus +17.3%
Contains less Sodium -39.8%
Contains more Copper +17%
Contains more Calcium +50%
Contains more Iron +19.8%
Contains more Magnesium +51.6%
Contains more Potassium +24.1%
Contains more Zinc +22.1%

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
5
:
Contains more Vitamin A +1300%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +14.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B12 +74.6%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 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 A +1300%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +14.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B12 +74.6%
Equal in Folate - 2

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 Atlantic mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 29.91g 23.85g Tuna
Fats 6.28g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 184kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 10mg 15mg Atlantic mackerel
Iron 1.31mg 1.57mg Atlantic mackerel
Magnesium 64mg 97mg Atlantic mackerel
Phosphorus 326mg 278mg Tuna
Potassium 323mg 401mg Atlantic mackerel
Sodium 50mg 83mg Tuna
Zinc 0.77mg 0.94mg Atlantic mackerel
Copper 0.11mg 0.094mg Tuna
Vitamin A 2520IU 180IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0.4mg Atlantic mackerel
Vitamin B1 0.278mg 0.159mg Tuna
Vitamin B2 0.306mg 0.412mg Atlantic mackerel
Vitamin B3 10.54mg 6.85mg Tuna
Vitamin B5 1.37mg 0.99mg Tuna
Vitamin B6 0.525mg 0.46mg Tuna
Folate 2µg 2µg
Vitamin B12 10.88µg 19µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.335mg 0.267mg Tuna
Threonine 1.311mg 1.045mg Tuna
Isoleucine 1.378mg 1.099mg Tuna
Leucine 2.431mg 1.938mg Tuna
Lysine 2.747mg 2.19mg Tuna
Methionine 0.885mg 0.706mg Tuna
Phenylalanine 1.168mg 0.931mg Tuna
Valine 1.541mg 1.228mg Tuna
Histidine 0.88mg 0.702mg Tuna
Cholesterol 49mg 75mg Tuna
Trans Fat g g
Saturated Fat 1.612g 4.176g Tuna
Monounsaturated Fat 2.053g 7.006g Atlantic mackerel
Polyunsaturated fat 1.844g 4.3g Atlantic mackerel

Which food is preferable for your diet?

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

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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
171
Tuna
235
Atlantic mackerel
Mineral Summary Score
41
Tuna
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
179%
Tuna
143%
Atlantic mackerel
Carbohydrates
0%
Tuna
0%
Atlantic mackerel
Fats
29%
Tuna
82%
Atlantic mackerel

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.564g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.