Mackerel
3 oz (85g)
Wild Salmon
4 oz fillet (113g)
Mackerel vs Wild Salmon
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Mackerel wins
Ties
Wild Salmon wins
Wild Salmon leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Mackerel
Nutrient
Wild Salmon
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Phosphorus
Copper
Vitamin B12
Folate
Vitamin A
Omega-3
Practicality & Cost
Practicality Ratings
Diet tags: Mackerel (pescatarian, dairy_free, nut_free) •Wild Salmon (pescatarian)
Weekly Cost Estimate
Mackerel is $4.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Fatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Folate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Selenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.