Fish Mackerel vs Fish Salmon
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Mackerel leads in 14 micronutrients, including Vitamin A, Riboflavin (B2), Vitamin B12.
- Fish Salmon leads in 8 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Folate.
Per 100 calories
| Nutrient | Fish Mackerel | Fish Salmon |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 12.9 g | 13.8 g |
| Carbs | 0 g | 0 g |
| Fat | 4.96 g | 4.82 g |
| Vitamins | ||
| Vitamin A | 53.7 µg | 36.7 µg |
| Thiamin (B1) | 0.085 mg | 0.093 mg |
| Riboflavin (B2) | 0.227 mg | 0.124 mg |
| Niacin (B3) | 4.66 mg | 5.23 mg |
| Pantothenic Acid (B5) | 0.455 mg | 0.718 mg |
| Vitamin B6 | 0.259 mg | 0.315 mg |
| Folate | 1.98 µg | 9.5 µg |
| Vitamin B12 | 5.13 µg | 3.23 µg |
| Choline | 40.1 mg | 61.7 mg |
| Vitamin C | 0.923 mg | 0.546 mg |
| Vitamin D | 7.14 µg | 7.37 µg |
| Vitamin E | 0.705 mg | 0.777 mg |
| Vitamin K | 1.14 µg | 0.18 µg |
| Minerals | ||
| Calcium | 12.7 mg | 9.7 mg |
| Iron | 0.826 mg | 0.316 mg |
| Magnesium | 27.8 mg | 21 mg |
| Phosphorus | 131 mg | 162 mg |
| Potassium | 264 mg | 256 mg |
| Sodium | 64.7 mg | 36.2 mg |
| Zinc | 0.387 mg | 0.298 mg |
| Copper | 0.041 mg | 0.048 mg |
| Manganese | 0.008 mg | 0.008 mg |
| Selenium | 25.3 µg | 19.9 µg |
| Iodine | 53.7 µg | 33.6 µg |
| Fats | ||
| Polyunsaturated Fat | 1.23 g | 1.26 g |
| Monounsaturated Fat | 1.71 g | 1.65 g |
| Saturated Fat | 1.27 g | 0.937 g |
| Trans Fat | 0 g | 0.018 g |
| Cholesterol | 40.5 mg | 37 mg |
| Omega-3 (ALA) | 0 g | 0.098 g |
| Omega-3 (EPA) | 0.308 g | 0.263 g |
| Omega-3 (DHA) | 0.58 g | 0.463 g |
| Omega-6 (Linoleic Acid) | 0.078 g | 0.127 g |
| Amino Acids | ||
| Histidine | 0.38 g | 0.37 g |
| Isoleucine | 0.594 g | 0.627 g |
| Leucine | 1.05 g | 1.07 g |
| Lysine | 1.18 g | 1.22 g |
| Methionine | 0.382 g | 0.431 g |
| Cystine | 0.138 g | 0.154 g |
| Phenylalanine | 0.503 g | 0.548 g |
| Tyrosine | 0.436 g | 0.505 g |
| Threonine | 0.565 g | 0.618 g |
| Tryptophan | 0.144 g | 0.168 g |
| Valine | 0.663 g | 0.71 g |
| Arginine | 0.77 g | 0.805 g |
| Alanine | 0.78 g | 0.836 g |
| Serine | 1.32 g | 1.51 g |
| Proline | 1.93 g | 1.99 g |
| Glycine | 0.619 g | 0.658 g |
| Aspartic Acid | 0.456 g | 0.487 g |
| Glutamic Acid | 0.526 g | 0.557 g |
Per 100 grams
| Nutrient | Fish Mackerel | Fish Salmon |
|---|---|---|
| Calories | 152 kcal | 153 kcal |
| Protein | 19.6 g | 21 g |
| Carbs | 0 g | 0 g |
| Fat | 7.52 g | 7.35 g |
| Vitamins | ||
| Vitamin A | 81.5 µg | 56 µg |
| Thiamin (B1) | 0.129 mg | 0.142 mg |
| Riboflavin (B2) | 0.345 mg | 0.189 mg |
| Niacin (B3) | 7.07 mg | 7.97 mg |
| Pantothenic Acid (B5) | 0.69 mg | 1.1 mg |
| Vitamin B6 | 0.393 mg | 0.481 mg |
| Folate | 3 µg | 14.5 µg |
| Vitamin B12 | 7.78 µg | 4.93 µg |
| Choline | 60.8 mg | 94.2 mg |
| Vitamin C | 1.4 mg | 0.833 mg |
| Vitamin D | 10.8 µg | 11.3 µg |
| Vitamin E | 1.07 mg | 1.19 mg |
| Vitamin K | 1.73 µg | 0.275 µg |
| Minerals | ||
| Calcium | 19.3 mg | 14.8 mg |
| Iron | 1.25 mg | 0.482 mg |
| Magnesium | 42.3 mg | 32 mg |
| Phosphorus | 199 mg | 247 mg |
| Potassium | 400 mg | 391 mg |
| Sodium | 98.3 mg | 55.3 mg |
| Zinc | 0.587 mg | 0.454 mg |
| Copper | 0.062 mg | 0.073 mg |
| Manganese | 0.012 mg | 0.012 mg |
| Selenium | 38.4 µg | 30.4 µg |
| Iodine | 81.5 µg | 51.2 µg |
| Fats | ||
| Polyunsaturated Fat | 1.87 g | 1.92 g |
| Monounsaturated Fat | 2.6 g | 2.51 g |
| Saturated Fat | 1.93 g | 1.43 g |
| Trans Fat | 0 g | 0.027 g |
| Cholesterol | 61.5 mg | 56.5 mg |
| Omega-3 (ALA) | 0 g | 0.149 g |
| Omega-3 (EPA) | 0.468 g | 0.402 g |
| Omega-3 (DHA) | 0.88 g | 0.706 g |
| Omega-6 (Linoleic Acid) | 0.118 g | 0.194 g |
| Amino Acids | ||
| Histidine | 0.576 g | 0.565 g |
| Isoleucine | 0.902 g | 0.957 g |
| Leucine | 1.59 g | 1.64 g |
| Lysine | 1.8 g | 1.87 g |
| Methionine | 0.579 g | 0.657 g |
| Cystine | 0.21 g | 0.235 g |
| Phenylalanine | 0.764 g | 0.836 g |
| Tyrosine | 0.661 g | 0.77 g |
| Threonine | 0.858 g | 0.943 g |
| Tryptophan | 0.219 g | 0.257 g |
| Valine | 1.01 g | 1.08 g |
| Arginine | 1.17 g | 1.23 g |
| Alanine | 1.18 g | 1.28 g |
| Serine | 2.01 g | 2.3 g |
| Proline | 2.92 g | 3.04 g |
| Glycine | 0.939 g | 1 g |
| Aspartic Acid | 0.692 g | 0.743 g |
| Glutamic Acid | 0.798 g | 0.85 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Mackerel and Fish Salmon, including preparation variants and research-cited compound levels, or compare any two foods.