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Salmon vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between salmon and mackerel

  • Salmon is richer in vitamin B1, vitamin B6, vitamin B5, and folate, yet mackerel is richer in vitamin B12, vitamin B2, selenium, magnesium, and iron.
  • Daily need coverage for vitamin B12 for mackerel is 675% higher.
  • Salmon contains 17 times more folate than mackerel. Salmon contains 34µg of folate, while mackerel contains 2µg.
  • Salmon contains less saturated fat.

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

Infographic

Salmon 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.
Salmon
Salmon
1
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%
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 less SodiumSodium -26.5%
Contains more MagnesiumMagnesium +223.3%
Contains more IronIron +361.8%
Contains more CopperCopper +91.8%
Contains more ZincZinc +118.6%
Contains more PhosphorusPhosphorus +10.3%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +24.6%
~equal in Calcium ~15mg
~equal in Potassium ~401mg

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.
Salmon
Salmon
10
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%
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +27.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%
Contains more Vitamin B2Vitamin B2 +205.2%
Contains more Vitamin B12Vitamin B12 +578.6%

All nutrients comparison - raw data values

Nutrient Salmon Mackerel DV% diff.
Vitamin B12 2.8µg 19µg 675%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Vitamin B2 0.135mg 0.412mg 21%
Selenium 41.4µg 51.6µg 19%
Magnesium 30mg 97mg 16%
Choline 90.5mg 16%
Iron 0.34mg 1.57mg 15%
Vitamin B1 0.34mg 0.159mg 15%
Vitamin B6 0.647mg 0.46mg 14%
Vitamin B5 1.475mg 0.99mg 10%
Fats 12.35g 17.81g 8%
Vitamin E 1.14mg 8%
Folate 34µg 2µg 8%
Saturated fat 2.397g 4.176g 8%
Vitamin B3 8.045mg 6.85mg 7%
Monounsaturated fat 4.181g 7.006g 7%
Copper 0.049mg 0.094mg 5%
Zinc 0.43mg 0.94mg 5%
Protein 22.1g 23.85g 4%
Vitamin C 3.7mg 0.4mg 4%
Cholesterol 63mg 75mg 4%
Phosphorus 252mg 278mg 4%
Calories 206kcal 262kcal 3%
Vitamin A 69µg 54µg 2%
Polyunsaturated fat 4.553g 4.3g 2%
Potassium 384mg 401mg 1%
Sodium 61mg 83mg 1%
Protein per 100 calories 11g 9.1g N/A
Calories per 10 g protein 93kcal 110kcal N/A
Weight per 100 calories 49g 38g N/A
Unsaturated / Saturated Fat ratio 3.6 2.7 N/A
Calcium 15mg 15mg 0%
Manganese 0.016mg 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0.267mg 0%
Threonine 0.969mg 1.045mg 0%
Isoleucine 1.018mg 1.099mg 0%
Leucine 1.796mg 1.938mg 0%
Lysine 2.03mg 2.19mg 0%
Methionine 0.654mg 0.706mg 0%
Phenylalanine 0.863mg 0.931mg 0%
Valine 1.139mg 1.228mg 0%
Histidine 0.651mg 0.702mg 0%
Omega-3 - EPA 0.69g 0.504g N/A
Omega-3 - DHA 1.457g 0.699g N/A
Omega-3 - DPA 0.17g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 WaterWater +21.6%
Contains more FatsFats +44.2%
Contains more OtherOther +533.8%
~equal in Protein ~23.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 -42.6%
Contains more Mono. FatMonounsaturated fat +67.6%
~equal in Polyunsaturated fat ~4.3g

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