Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more healthy fats (17g vs 1.2g), more vitamin B12 (19µg vs 2.6µg), and more omega-3 fatty acids (1250mg vs 329mg) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 59µg), more vitamin B3 (13mg vs 10mg), and more protein (29g vs 23g) per 100g. It is also lower in calories (131 vs 253 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 253.4 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 23.1g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 17.2g | 1.2g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Mackerel (Atlantic) has 3.8x more
Phosphorus
🏆 Tuna (Yellowfin, Fresh) has 14% more
Selenium
🏆 Tuna (Yellowfin, Fresh) has 85% more
Vitamin B12
🏆 Mackerel (Atlantic) has 7.3x more
Vitamin B3 (Niacin)
🏆 Tuna (Yellowfin, Fresh) has 29% more
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more healthy fats (17g vs 1.2g), more vitamin B12 (19µg vs 2.6µg), and more omega-3 fatty acids (1250mg vs 329mg) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 59µg), more vitamin B3 (13mg vs 10mg), and more protein (29g vs 23g) per 100g. It is also lower in calories (131 vs 253 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Mackerel (Atlantic) and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
