USDA-derived comparison
Mackerel vs Salmon Fillet
Mackerel leads for Selenium, Magnesium and Vitamin B2; Salmon Fillet answers with Vitamin D, Vitamin E and Vitamin B3.
Who each is for: Choose mackerel for selenium and magnesium. Choose salmon Fillet for vitamin D and vitamin E.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mackerel
Typical serving: 1 fillet (110g)
23/100
Salmon Fillet
Typical serving: 1 fillet (150g)
31/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Mackerel | Salmon Fillet |
|---|---|---|
| Calories | 262 kcal | 208 kcal |
| Protein | 24 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 18 g | 13 g |
| Fiber | 0 g | 0 g |
| Sat fat | 4 g | 3 g |
| Sodium | 83 mg | 61 mg |
| Potassium | 401 mg | 384 mg |
| Calcium | 15 mg | 15 mg |
| Iron | 1.6 mg | 0.3 mg |
| Magnesium | 97 mg | 29 mg |
| Zinc | 0.9 mg | 0.4 mg |
| Vitamin C | 0 mg | 4 mg |
| Vitamin D | 0 µg | 13.1 µg |
| Vitamin B12 | 19 µg | 2.8 µg |
| Folate | 2 µg | 26 µg |
Servings differ: 1 fillet of mackerel is about 110g, 1 fillet of salmon fillet about 150g. Scale accordingly before deciding anything on the 100g basis alone.
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