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  6. Tuna vs. Atlantic Mackerel

Tuna vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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The main differences between Tuna and Atlantic Mackerel

  • Tuna is richer than Atlantic Mackerel in Vitamin B12, Vitamin A RAE, Phosphorus, Vitamin B5, Vitamin B6, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Tuna is 90% higher.
  • Tuna contains 15 times more Vitamin A RAE than Atlantic Mackerel. Tuna contains 757µg of Vitamin A RAE, while Atlantic Mackerel contains 50µg.
  • Tuna contains less Cholesterol.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
Tuna
7
:
3
Atlantic Mackerel
Atlantic Mackerel
Contains more Phosphorus +50.2%
Contains less Sodium -44.4%
Contains more Zinc +22.2%
Contains more Copper +50.7%
Contains more Manganese +33.3%
Contains more Calcium +20%
Contains more Iron +24.4%
Contains more Magnesium +18.8%
Equal in Potassium - 314
Equal in Selenium - 44.1
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Phosphorus +50.2%
Contains less Sodium -44.4%
Contains more Zinc +22.2%
Contains more Copper +50.7%
Contains more Manganese +33.3%
Contains more Calcium +20%
Contains more Iron +24.4%
Contains more Magnesium +18.8%
Equal in Potassium - 314
Equal in Selenium - 44.1

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.
Tuna
Tuna
7
:
5
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin A +1409%
Contains more Vitamin B1 +58%
Contains more Vitamin B3 +16.1%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +31.6%
Contains more Folate +100%
Contains more Vitamin B12 +24.9%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.312
Tuna
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%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin A +1409%
Contains more Vitamin B1 +58%
Contains more Vitamin B3 +16.1%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +31.6%
Contains more Folate +100%
Contains more Vitamin B12 +24.9%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.312

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +60.8%
Contains more Other +19.2%
Contains more Fats +121.2%
Equal in Water - 63.55
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Atlantic Mackerel
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 Protein +60.8%
Contains more Other +19.2%
Contains more Fats +121.2%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +165.8%
Contains more Polyunsaturated fat +81.7%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +165.8%
Contains more Polyunsaturated fat +81.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Atlantic 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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Atlantic Mackerel Opinion
Protein 29.91g 18.6g Tuna
Fats 6.28g 13.89g Atlantic Mackerel
Calories 184kcal 205kcal Atlantic Mackerel
Calcium 10mg 12mg Atlantic Mackerel
Iron 1.31mg 1.63mg Atlantic Mackerel
Magnesium 64mg 76mg Atlantic Mackerel
Phosphorus 326mg 217mg Tuna
Potassium 323mg 314mg Tuna
Sodium 50mg 90mg Tuna
Zinc 0.77mg 0.63mg Tuna
Copper 0.11mg 0.073mg Tuna
Manganese 0.02mg 0.015mg Tuna
Selenium 46.8µg 44.1µg Tuna
Vitamin A 2520IU 167IU Tuna
Vitamin A RAE 757µg 50µg Tuna
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.278mg 0.176mg Tuna
Vitamin B2 0.306mg 0.312mg Atlantic Mackerel
Vitamin B3 10.54mg 9.08mg Tuna
Vitamin B5 1.37mg 0.856mg Tuna
Vitamin B6 0.525mg 0.399mg Tuna
Folate 2µg 1µg Tuna
Vitamin B12 10.88µg 8.71µg Tuna
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.335mg 0.208mg Tuna
Threonine 1.311mg 0.815mg Tuna
Isoleucine 1.378mg 0.857mg Tuna
Leucine 2.431mg 1.512mg Tuna
Lysine 2.747mg 1.708mg Tuna
Methionine 0.885mg 0.551mg Tuna
Phenylalanine 1.168mg 0.726mg Tuna
Valine 1.541mg 0.958mg Tuna
Histidine 0.88mg 0.548mg Tuna
Cholesterol 49mg 70mg Tuna
Saturated Fat 1.612g 3.257g Tuna
Omega-3 - DHA 1.141g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.363g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.16g 0.212g Atlantic Mackerel
Monounsaturated Fat 2.053g 5.456g Atlantic Mackerel
Polyunsaturated fat 1.844g 3.35g 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 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
171%
Tuna
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
59%
Tuna
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.645g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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.
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

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. 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/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.