Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Tuna vs Mackerel - In-Depth Nutrition Comparison

Compare

How are Tuna and Mackerel different?

  • Tuna is richer in Vitamin A RAE, Vitamin B3, Vitamin B1, Phosphorus, and Vitamin B2, while Mackerel is higher in Selenium, and Vitamin B12.
  • Mackerel covers your daily need of Sodium 191% more than Tuna.
  • Tuna contains 16 times more Vitamin A RAE than Mackerel. Tuna contains 757µg of Vitamin A RAE, while Mackerel contains 47µg.
  • Tuna is lower in Cholesterol.

Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, mackerel, salted types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
Tuna
4
:
4
Mackerel
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
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

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
Tuna
6
:
5
Mackerel
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
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Mackerel
Mackerel
Contains more Protein +61.7%
Contains more Water +37.4%
Contains more Fats +299.7%
Contains more Other +183.9%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +61.7%
Contains more Water +37.4%
Contains more Fats +299.7%
Contains more Other +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +305.3%
Contains more Polyunsaturated fat +236.8%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +305.3%
Contains more Polyunsaturated fat +236.8%

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

All nutrients comparison - raw data values

Nutrient Tuna Mackerel Opinion
Protein 29.91g 18.5g Tuna
Fats 6.28g 25.1g Mackerel
Calories 184kcal 305kcal Mackerel
Calcium 10mg 66mg Mackerel
Iron 1.31mg 1.4mg Mackerel
Magnesium 64mg 60mg Tuna
Phosphorus 326mg 254mg Tuna
Potassium 323mg 520mg Mackerel
Sodium 50mg 4450mg Tuna
Zinc 0.77mg 1.1mg Mackerel
Copper 0.11mg 0.1mg Tuna
Vitamin A 2520IU 157IU Tuna
Vitamin A RAE 757µg 47µg Tuna
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin B1 0.278mg 0.02mg Tuna
Vitamin B2 0.306mg 0.19mg Tuna
Vitamin B3 10.54mg 3.3mg Tuna
Vitamin B5 1.37mg Tuna
Vitamin B6 0.525mg 0.41mg Tuna
Folate 2µg 15µg Mackerel
Vitamin B12 10.88µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.335mg Tuna
Threonine 1.311mg Tuna
Isoleucine 1.378mg Tuna
Leucine 2.431mg Tuna
Lysine 2.747mg Tuna
Methionine 0.885mg Tuna
Phenylalanine 1.168mg Tuna
Valine 1.541mg Tuna
Histidine 0.88mg Tuna
Cholesterol 49mg 95mg Tuna
Saturated Fat 1.612g 7.148g Tuna
Omega-3 - DHA 1.141g 2.965g Mackerel
Omega-3 - EPA 0.363g 1.619g Mackerel
Omega-3 - DPA 0.16g 0.391g Mackerel
Monounsaturated Fat 2.053g 8.32g Mackerel
Polyunsaturated fat 1.844g 6.21g Mackerel

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
171%
Tuna
212%
Mackerel
Minerals Daily Need Coverage Score
41%
Tuna
114%
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 - 4400mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.536g)
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 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

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. 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.