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  6. Mackerel vs. Salmon

Mackerel vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between mackerel and salmon?

  • Mackerel is higher in vitamin B12, vitamin D*, selenium, and iron, yet salmon is higher in vitamin B3, vitamin B1, and vitamin B6.
  • Mackerel's daily need coverage for vitamin B12 is 383% more.
  • Mackerel has 73 times more sodium than salmon. While mackerel has 4450mg of sodium, salmon has only 61mg.

We used Fish, mackerel, salted and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Mackerel vs Salmon 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.
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%
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +311.8%
Contains more CopperCopper +104.1%
Contains more ZincZinc +155.8%
Contains more SeleniumSelenium +77.3%
Contains less SodiumSodium -98.6%
~equal in Phosphorus ~252mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Salmon
Salmon
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin DVitamin D +92.4%
Contains more Vitamin EVitamin E +108.8%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more Vitamin KVitamin K +7700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46.8%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B6Vitamin B6 +57.8%
Contains more FolateFolate +126.7%

All nutrients comparison - raw data values

Nutrient Mackerel Salmon DV% diff.
Vitamin B12 12µg 2.8µg 383%
Sodium 4450mg 61mg 191%
Vitamin D 25.2µg 13.1µg 61%
Vitamin D* 1006 IU 526 IU 60%
Selenium 73.4µg 41.4µg 58%
Vitamin B3 3.3mg 8.045mg 30%
Vitamin B5 1.475mg 30%
Vitamin B1 0.02mg 0.34mg 27%
Saturated fat 7.148g 2.397g 22%
Fats 25.1g 12.35g 20%
Vitamin B6 0.41mg 0.647mg 18%
Iron 1.4mg 0.34mg 13%
Cholesterol 95mg 63mg 11%
Polyunsaturated fat 6.21g 4.553g 11%
Monounsaturated fat 8.32g 4.181g 10%
Vitamin E 2.38mg 1.14mg 8%
Protein 18.5g 22.1g 7%
Magnesium 60mg 30mg 7%
Copper 0.1mg 0.049mg 6%
Zinc 1.1mg 0.43mg 6%
Vitamin K 7.8µg 0.1µg 6%
Calories 305kcal 206kcal 5%
Calcium 66mg 15mg 5%
Folate 15µg 34µg 5%
Vitamin C 0mg 3.7mg 4%
Potassium 520mg 384mg 4%
Vitamin B2 0.19mg 0.135mg 4%
Vitamin A 47µg 69µg 2%
Choline 101.6mg 90.5mg 2%
Manganese 0.016mg 1%
Protein per 100 calories 6.1g 11g N/A
Calories per 10 g protein 165kcal 93kcal N/A
Weight per 100 calories 33g 49g N/A
Unsaturated / Saturated Fat ratio 2 3.6 N/A
Phosphorus 254mg 252mg 0%
Tryptophan 0.248mg 0%
Threonine 0.969mg 0%
Isoleucine 1.018mg 0%
Leucine 1.796mg 0%
Lysine 2.03mg 0%
Methionine 0.654mg 0%
Phenylalanine 0.863mg 0%
Valine 1.139mg 0%
Histidine 0.651mg 0%
Omega-3 - EPA 1.619g 0.69g N/A
Omega-3 - DHA 2.965g 1.457g N/A
Omega-3 - DPA 0.391g 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +103.2%
Contains more OtherOther +1575%
Contains more ProteinProtein +19.5%
Contains more WaterWater +50.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Salmon
Salmon
1
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains more Mono. FatMonounsaturated fat +99%
Contains more Poly. FatPolyunsaturated fat +36.4%
Contains less Sat. FatSaturated fat -66.5%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.