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Tuna vs. Mackerel — In-Depth Nutrition Comparison

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Differences between tuna and mackerel

  • Tuna is higher in vitamin B3, selenium, vitamin B6, and phosphorus; however, mackerel is richer in vitamin B12, vitamin D, and vitamin E.
  • Mackerel's daily need coverage for vitamin B12 is 402% higher.
  • Tuna has 7 times more vitamin B3 than mackerel. While tuna has 22.07mg of vitamin B3, mackerel has only 3.3mg.
  • Tuna has less cholesterol.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, mackerel, salted.

Infographic

Tuna 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" 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +47.4%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1550%
Contains more IronIron +52.2%
Contains more CopperCopper +132.6%
Contains more ZincZinc +144.4%
~equal in Potassium ~520mg

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
4
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% 7.3% 5.8% 30% 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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +568.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin AVitamin A +113.6%
Contains more Vitamin EVitamin E +720.7%
Contains more Vitamin DVitamin D +1160%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B12Vitamin B12 +410.6%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +650%
Contains more CholineCholine +30.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Mackerel DV% diff.
Vitamin B12 2.35µg 12µg 402%
Sodium 54mg 4450mg 191%
Vitamin B3 22.07mg 3.3mg 117%
Vitamin D 82IU 1006IU 116%
Vitamin D 2µg 25.2µg 116%
Selenium 108.2µg 73.4µg 63%
Vitamin B6 1.038mg 0.41mg 48%
Polyunsaturated fat 0.175g 6.21g 40%
Fats 0.59g 25.1g 38%
Saturated fat 0.205g 7.148g 32%
Protein 29.15g 18.5g 21%
Monounsaturated fat 0.138g 8.32g 20%
Cholesterol 47mg 95mg 16%
Vitamin E 0.29mg 2.38mg 14%
Phosphorus 333mg 254mg 11%
Vitamin B1 0.134mg 0.02mg 10%
Calories 130kcal 305kcal 9%
Vitamin B5 0.334mg 7%
Calcium 4mg 66mg 6%
Zinc 0.45mg 1.1mg 6%
Copper 0.043mg 0.1mg 6%
Iron 0.92mg 1.4mg 6%
Vitamin K 0.1µg 7.8µg 6%
Magnesium 42mg 60mg 4%
Vitamin B2 0.137mg 0.19mg 4%
Choline 77.6mg 101.6mg 4%
Folate 2µg 15µg 3%
Vitamin A 22µg 47µg 3%
Manganese 0.013mg 1%
Potassium 527mg 520mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.015g 1.619g N/A
Omega-3 - DHA 0.105g 2.965g N/A
Omega-3 - DPA 0.005g 0.391g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +57.6%
Contains more WaterWater +60.4%
Contains more FatsFats +4154.2%
Contains more OtherOther +946.9%
~equal in Carbs ~0g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +5929%
Contains more Poly. FatPolyunsaturated fat +3448.6%

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/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.