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Tuna vs. Mackerel — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 01, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Tuna
vs
Mackerel

Summary

In short, mackerel is denser in nutrients than tuna. It contains about 18% fat and 24% protein. Meanwhile, tuna has a lower fat content, with only 0.6%, and contains 29% protein.

Compared to tuna, mackerel has higher unsaturated fatty acids, but tuna contains less saturated fat.

Tuna contains more vitamin B6 and vitamin B3 and about 3.4 times more vitamin D than mackerel. Additionally, tuna has vitamins E and K, while mackerel has vitamin C.

Mackerel contains higher levels of calcium, iron, zinc, magnesium, sodium, copper, and manganese compared to tuna, while tuna is richer in phosphorus, potassium, and selenium than mackerel.

Introduction

As the most commonly used marine food, fish are also delicious and have many health benefits. This article shows the main nutritional differences between mackerel and tuna and their impact on human health. 

Actual differences

Varieties

The term "mackerel" refers to several different species of pelagic fish. Mackerels primarily comprise 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 than raw mackerel due to the higher levels of myoglobin and iron. Raw mackerel has gray and greasy colors. When cooked, mackerel and tuna lose color, becoming different light pink or white shades.

Taste and smell

Mackerel usually has a salty and a bit sweeter taste. Since it contains high amounts of oils, its taste may be described as oily, too. When cooked, it has an oily and fishy odor

In contrast, tuna has a meaty flavor, similar to beef steak. It has a mild, delicate taste. The fresh varieties may have a fishy smell

Nutrition

The infographic below presents the nutritional information for 100g servings of mackerel and tuna. However, the average serving size for these fish is 85g.

Calories

Mackerel contains more calories than tuna. This fish contains 262 calories, whereas tuna contains 130 calories per 100g. Both are considered moderate-calorie foods.

Vitamins

Mackerel is rich in vitamin B1, vitamin B2, vitamin B5, vitamin B12, and vitamin A, which are in higher amounts than in tuna. On the other hand, tuna contains more vitamin B6 and vitamin B3 and about 3.4 times more vitamin D than mackerel (82IU and 24IU, respectively). Additionally, tuna has vitamins E and K, while mackerel has vitamin C. Both fish contain the same levels of folate (1).

It is important to note that tuna and mackerel are excellent sources of vitamin B12, with mackerel exceeding the daily recommended amount by 8 times. So, include these fish in your diet to meet your daily vitamin B12 requirements (2).

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +222.2%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +176.9%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B2Vitamin B2 +200.7%
Contains more Vitamin B5Vitamin B5 +196.4%
Contains more Vitamin B12Vitamin B12 +708.5%
~equal in Folate ~2µg

Minerals

Mackerel has more calcium, iron, zinc, magnesium, sodium, copper, and manganese than tuna. On the other hand, tuna is richer in phosphorus, potassium, and selenium than mackerel.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more PotassiumPotassium +31.4%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -34.9%
Contains more SeleniumSelenium +109.7%
Contains more MagnesiumMagnesium +131%
Contains more CalciumCalcium +275%
Contains more IronIron +70.7%
Contains more CopperCopper +118.6%
Contains more ZincZinc +108.9%
Contains more ManganeseManganese +53.8%

Macronutrients

Mackerel is denser in nutrients than tuna. It contains about 18% fat, 24% protein, 53% water, and 5% other nutrients. On the other hand, tuna has a lower fat content, with only 0.6%, and contains 29% protein, 69% water, and 1.4% other nutrients. For more detailed information, please refer to the sections below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more ProteinProtein +22.2%
Contains more WaterWater +29.5%
Contains more FatsFats +2918.6%
Contains more OtherOther +296.1%
~equal in Carbs ~0g

Fats

It is a fact that mackerel has a higher fat content compared to tuna. 

It's important to note that mackerel is categorized as one of the top 18% of foods with high-fat content, with 17.81g of fat. On the other hand, tuna has a significantly lower fat content, with only 0.59g.

Compared to tuna, mackerel has higher mono- and polyunsaturated fatty acids, but tuna contains less saturated fat.

Cholesterol

Tuna contains 47mg of cholesterol, while mackerel contains 1.6 times more cholesterol than tuna, which means mackerel contains 75mg of cholesterol. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -95.1%
Contains more Mono. FatMonounsaturated Fat +4976.8%
Contains more Poly. FatPolyunsaturated fat +2357.1%

Carbs

Both tuna and mackerel have no carbs.

Protein

Tuna provides more protein than mackerel does. Tuna falls in the top 4% of foods as a source of protein, containing 29.15g.

Mackerel has 23.85g of protein. Both of these fishes are excellent sources of essential amino acids.

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

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

The study shows that consuming broiled/ baked tuna or other fish at least thrice weekly significantly reduces the risk of ischemic heart disease death. It is important to note that fried fish intake did not correlate with the same (3).

Consuming fish products rich in omega-3 fatty acids, such as mackerel or tuna, may help reduce arterial blood pressure. Furthermore, omega-3 fatty acids possess several properties that can improve your lipid profile and enhance the structure and function of your heart. These properties include antiarrhythmic, antithrombotic, and anti-atherogenic properties. It should be noted, however, that conducting further clinical trials will determine the most effective dosages and formulas of omega-3 fatty acids for specific pathologies (4.5.6.7).

Eating fatty fish twice a week is essential to reduce the risk of heart disease. The American Heart Association strongly recommends making it a part of your diet to maintain a healthy heart (8.9).

For those struggling with dyslipidemia, it's time to take action. The combination of statins like Atorvastatin and omega-3 fats is a proven treatment option that is both effective and well-tolerated. And for those who have recently experienced a myocardial infarction, this combination can also be of great benefit.

In addition, tuna contains tocopherol, which has anti-inflammatory properties and may decrease the risk of atherosclerosis.

Diabetes

First, these fishes have no carbs, so 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 (10).

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 (11).

Eye Health

If you're looking for a natural solution to alleviate dry eye, consider adding mackerel and tuna to your diet. Loaded with omega-3 fatty acids, these fish effectively treat this condition (12). 

Side effects

Mercury

Blood mercury levels above 100 ng/ml are associated with clear signs of mercury poisoning in some people. The amount of mercury in fish and other seafood varies according to species and environmental pollution levels.

Larger tuna species, such as bigeye and albacore, have higher mercury levels. Smaller tuna fish, such as light tuna and skipjack, have lower mercury levels. As mercury level depends on tuna varieties, counting the amount you consume is better.

Since king mackerel contains high mercury, it is best to avoid eating it (13).

Sodium

Although sodium is an essential mineral our body needs, it is better to control sodium intake to less than 5g daily. Too much of 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 (14).

Mackerel has a higher sodium content than tuna. Specifically, mackerel contains 83mg of sodium, while tuna only contains 54mg.

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 (15).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 01, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Tuna vs Mackerel infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Mackerel Opinion
Calories 130kcal 262kcal Mackerel
Protein 29.15g 23.85g Tuna
Fats 0.59g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Cholesterol 47mg 75mg Tuna
Vitamin D 82IU Tuna
Magnesium 42mg 97mg Mackerel
Calcium 4mg 15mg Mackerel
Potassium 527mg 401mg Tuna
Iron 0.92mg 1.57mg Mackerel
Copper 0.043mg 0.094mg Mackerel
Zinc 0.45mg 0.94mg Mackerel
Phosphorus 333mg 278mg Tuna
Sodium 54mg 83mg Tuna
Vitamin A 65IU 180IU Mackerel
Vitamin A RAE 22µg 54µg Mackerel
Vitamin E 0.29mg Tuna
Vitamin D 2µg Tuna
Manganese 0.013mg 0.02mg Mackerel
Selenium 108.2µg 51.6µg Tuna
Vitamin B1 0.134mg 0.159mg Mackerel
Vitamin B2 0.137mg 0.412mg Mackerel
Vitamin B3 22.07mg 6.85mg Tuna
Vitamin B5 0.334mg 0.99mg Mackerel
Vitamin B6 1.038mg 0.46mg Tuna
Vitamin B12 2.35µg 19µg Mackerel
Vitamin K 0.1µg Tuna
Folate 2µg 2µg
Trans Fat 0.02g Mackerel
Choline 77.6mg Tuna
Saturated Fat 0.205g 4.176g Tuna
Monounsaturated Fat 0.138g 7.006g Mackerel
Polyunsaturated fat 0.175g 4.3g Mackerel
Tryptophan 0.313mg 0.267mg Tuna
Threonine 1.224mg 1.045mg Tuna
Isoleucine 1.287mg 1.099mg Tuna
Leucine 2.27mg 1.938mg Tuna
Lysine 2.565mg 2.19mg Tuna
Methionine 0.827mg 0.706mg Tuna
Phenylalanine 1.091mg 0.931mg Tuna
Valine 1.438mg 1.228mg Tuna
Histidine 0.822mg 0.702mg Tuna
Omega-3 - EPA 0.015g 0.504g Mackerel
Omega-3 - DHA 0.105g 0.699g Mackerel
Omega-3 - DPA 0.005g 0.106g Mackerel
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
88%
Tuna
217%
Mackerel
Minerals Daily Need Coverage Score
88%
Tuna
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.971g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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/172006/nutrients
  2. 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.