Tuna vs. Mackerel — In-Depth Nutrition Comparison

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How are tuna and mackerel different?

Tuna is richer in selenium, vitamin B3, and vitamin B6, while mackerel is higher in vitamin B12, vitamin B2, vitamin B5, magnesium, and iron.
Mackerel covers your daily need for vitamin B12, 694% more than tuna.
Tuna contains 3 times more vitamin B3 than mackerel. Tuna contains 22.07mg of vitamin B3, while mackerel contains 6.85mg.
Tuna is lower in cholesterol.

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

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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

Mackerel

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%

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

Mackerel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+222.2%
Contains more Vitamin B6Vitamin B6	+125.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+145.5%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.35µg	19µg	694%
Selenium	108.2µg	51.6µg	103%
Vitamin B3	22.07mg	6.85mg	95%
Vitamin B6	1.038mg	0.46mg	44%
Polyunsaturated fat	0.175g	4.3g	28%
Fats	0.59g	17.81g	26%
Vitamin B2	0.137mg	0.412mg	21%
Saturated fat	0.205g	4.176g	18%
Monounsaturated fat	0.138g	7.006g	17%
Choline	77.6mg		14%
Magnesium	42mg	97mg	13%
Vitamin B5	0.334mg	0.99mg	13%
Protein	29.15g	23.85g	11%
Vitamin D*	82 IU		10%
Vitamin D	2µg		10%
Cholesterol	47mg	75mg	9%
Iron	0.92mg	1.57mg	8%
Phosphorus	333mg	278mg	8%
Calories	130kcal	262kcal	7%
Copper	0.043mg	0.094mg	6%
Potassium	527mg	401mg	4%
Zinc	0.45mg	0.94mg	4%
Vitamin A	22µg	54µg	4%
Vitamin E	0.29mg		2%
Vitamin B1	0.134mg	0.159mg	2%
Calcium	4mg	15mg	1%
Sodium	54mg	83mg	1%
Protein per 100 calories	22g	9.1g	N/A
Calories per 10 g protein	45kcal	110kcal	N/A
Weight per 100 calories	77g	38g	N/A
Unsaturated / Saturated Fat ratio	1.5	2.7	N/A
Vitamin C	0mg	0.4mg	0%
Manganese	0.013mg	0.02mg	0%
Vitamin K	0.1µg		0%
Folate	2µg	2µg	0%
Trans fat	0.02g		N/A
Tryptophan	0.313mg	0.267mg	0%
Threonine	1.224mg	1.045mg	0%
Isoleucine	1.287mg	1.099mg	0%
Leucine	2.27mg	1.938mg	0%
Lysine	2.565mg	2.19mg	0%
Methionine	0.827mg	0.706mg	0%
Phenylalanine	1.091mg	0.931mg	0%
Valine	1.438mg	1.228mg	0%
Histidine	0.822mg	0.702mg	0%
Omega-3 - EPA	0.015g	0.504g	N/A
Omega-3 - DHA	0.105g	0.699g	N/A
Omega-3 - DPA	0.005g	0.106g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A