Tuna vs Mackerel - Health impact and Nutrition Comparison

SUMMARY

Tuna contains 15 times more Vitamin A and 12 times more Vitamin B1, calcium, iron, and copper, while mackerel is high in Vitamin B12, folate, Vitamin D, and phosphorus. Tuna is also lower in sugars and saturated fats.

Introduction

As the most commonly used marine food, fishes are also delicious with many health benefits. In this article, you can find the main nutritional differences between mackerel and tuna also their impact on human health.

Varieties

The term "mackerel" refers to several different species of pelagic fish. Mackerels are primarily members of the Scombridae family and live near the bottom of oceans or lakes. These fish are blue-green in color and average 30 cm in length.

Tuna, also known as a tunny, is a member of the Scombridae family's Thunnini tribe. Tuna is related to mackerels and kingfish in this family.

Appearance

Raw tuna tends to be darker in color when compared to raw mackerel due to the higher level of myoglobin and iron. Raw mackerel has grey and greasy colors. When cooked, mackerel and tuna lose coloring, becoming different light pink or white shades.

NUTRITION

Calories

Mackerel contains more calories than tuna. This fish contains 305 calories per 100g, whereas tuna contains 184 calories per100 g. Both are considered low calories food.

Vitamins

Tuna contains 15 times more Vitamin A and 12 times more Vitamin B1 than mackerel.

It also has more Vitamin B6, Vitamin B2, and B3. Tuna falls in the range of the top 12% of foods as a source of Vitamin B3 and Vitamin A. One serving of tuna covers half of your daily Vitamin B3 recommended intake. Mackerel is high in Vitamin B12, folate, Vitamin D, Vitamin K, and Vitamin E. Two ounces of mackerel contains your daily B12 requirement.

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

6

:

5

Mackerel

Contains more Vitamin A +1505.1%

Contains more Vitamin B1 +1290%

Contains more Vitamin B2 +61.1%

Contains more Vitamin B3 +219.4%

Contains more Vitamin B6 +28%

Contains more Folate +650%

Contains more Vitamin B12 +10.3%

Tuna

Mackerel

Contains more Vitamin A +1505.1%

Contains more Vitamin B1 +1290%

Contains more Vitamin B2 +61.1%

Contains more Vitamin B3 +219.4%

Contains more Vitamin B6 +28%

Contains more Folate +650%

Contains more Vitamin B12 +10.3%

Minerals

Mackerel contains more calcium, zinc, and potassium.

The level of calcium in mackerel is five times higher than in mackerel.

On the other hand, tuna is higher in phosphorus and lower in sodium. Both fishes have equal amounts of iron, magnesium, and copper.

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

4

:

4

Mackerel

Contains more Phosphorus +28.3%

Contains less Sodium -98.9%

Contains more Calcium +560%

Contains more Potassium +61%

Contains more Zinc +42.9%

Equal in Iron - 1.4

Equal in Magnesium - 60

Equal in Copper - 0.1

Tuna

Mackerel

Contains more Phosphorus +28.3%

Contains less Sodium -98.9%

Contains more Calcium +560%

Contains more Potassium +61%

Contains more Zinc +42.9%

Equal in Iron - 1.4

Equal in Magnesium - 60

Equal in Copper - 0.1

Fats

The fat content of mackerel is higher than that of tuna. Mackerel has 25.1g of fats per 100g, falling in the range of the top 10% of foods as a source of fats.

Tuna contains four times less fat: 6.28g per 100g.

Carbs

Both tuna and mackerel have no carbs.

Cholesterol

Mackerel contains two times more cholesterol than tuna. Mackerel has 95mg per 100g, while tune contains 45g per 100g. Those, who have any cardiovascular problems, should consume these fishes in moderation, as cholesterol can have harmful effects.

Protein

Tuna provides more protein than mackerel does. Tuna falls in the range of the top 4% of foods as a source of protein, containing 29.91g per 100g.

Mackerel has 18.5g of protein per 100g. Both of these fishes are excellent sources of this micronutrient.

Glycemic Index

According to the International Tables of Glycemic Index, the glycemic indexes of both mackerel and tuna are equal to 0.

HEALTH IMPACT

Both tuns and mackerel are good sources of healthy nutrients, from omega-3 fatty acids to Vitamin D and proteins.

Cardiovascular Health

According to research, omega-3 fatty acids may help balance blood pressure and lower the risk of developing heart disease. To avoid cardiovascular problems, researchers recommend eating two servings of fatty fish per week to avoid cardiovascular problems, equivalent to 250 milligrams of omega-3 fatty acids. Omega-3 fatty acids also have anti-triglyceridemic, hemostatic, and anti-atherogenic properties, which may improve the hearts' structure and function.

Tuna and mackerel have high levels of gamma-tocopherol (gT), which has anti-inflammatory properties and is beneficial to the cardiovascular system [1] [2].

Diabetes

First of all, these fishes have no carbs, which means they will not raise your blood sugar levels after eating.

Besides, research suggests that fish oil may reduce the risk of impaired glucose tolerance and hepatic steatosis. Because of their positive effects on lipoprotein concentrations, omega-3 fatty acids from fatty fish and omega-6 fatty acids from linoleic acid are recommended for patients with type 2 diabetes. Incorporating fish oil into your daily meal or diet can help improve metabolic features associated with type 2 diabetes [3] [4].

Bone Health

Vitamin D and calcium supplements are essential nutrients for bone health.

Mackerels are high in calcium, providing about one-third of the daily requirement for the average person in each serving. They are also high in Vitamin D, which is essential for this process because it allows your body to absorb calcium [5].

Good Eye Health

One study shows [6] that omega-3 fats may reduce inflammation, improve dry eye symptoms, and reduce abnormal vessel growth in those with diabetic retinopathy. Similar studies have found that the high antioxidant content of sardines reduces the risk of age-related macular degeneration [7].

SIDE EFFECTS

Sodium

Although sodium is an essential mineral needed by our body, it is better to control sodium intake to less than 2,3 mg per day. Too much o it may raise blood pressure, and high blood pressure is a significant risk factor for heart disease and stroke; also, it can cause kidney stones.

Mackerel contains a high amount of sodium: 4450mg per 100g, so be mindful of mackerel consumption [8].

Allergy

Research indicates that 0.4% of adults in the United States are allergic to marine food. Most fish muscles contain the protein parvalbumin, which can cause allergies. Hives, skin rashes, headaches, diarrhea, and difficulty breathing are common symptoms. Both mackerels and tunas have omega-3 fatty acids, which can cause gastrointestinal upset and a fishy aftertaste. However, this is dose-dependent, and it is better to consume them in moderation to avoid allergic reactions [9].

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278211/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
3. https://academic.oup.com/ajcn/article/94/1/26/4597878
4. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0089845
5. https://www.sciencedirect.com/science/article/abs/pii/S0009912012002391
6. https://www.aafp.org/afp/2004/0701/p133.html
7. https://pubmed.ncbi.nlm.nih.gov/16111433/
8. https://www.sciencedirect.com/science/article/pii/S2589537021000304
9. https://pubmed.ncbi.nlm.nih.gov/27613460/