Mackerel (Raw)vsTuna
Mackerel (Raw) has 205 calories and 19g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Tuna is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Tuna
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Tuna packs 29.1g of protein per 100g (59% of calories from protein) — the better pick for muscle growth and recovery.
Mackerel (Raw) provides 314mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 198kcal10% | +7.0kcal |
| Protein | 19g37% | 29g58% | <0.1g |
| Total Fat | 14g18% | 8.2g11% | +5.7g |
| Saturated Fat | 3.3g16% | 1.5g8% | +1.7g |
| Cholesterol | 70mg23% | 18mg6% | +52mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 23mcg3% | +27mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 6.7mcg34% | +9.4mcg |
| Vitamin E | 1.5mg10% | 0.87mg6% | +0.65mg |
| Vitamin K | 5.0mcg4% | 44mcg37% | <0.1mcg |
| Vitamin B6 | 0.40mg23% | 0.11mg6% | +0.29mg |
| Vitamin B12 | 8.7mcg363% | 2.2mcg92% | +6.5mcg |
| Folate | 1.0mcg0% | 5.0mcg1% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | <0.1mg3% | +0.14mg |
| Riboflavin (B2) | 0.31mg24% | 0.12mg9% | +0.19mg |
| Niacin (B3) | 9.1mg57% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 416mg18% | <0.1mg |
| Calcium | 12mg1% | 13mg1% | <0.1mg |
| Iron | 1.6mg9% | 1.4mg8% | +0.24mg |
| Potassium | 314mg7% | 207mg4% | +107mg |
| Phosphorus | 217mg17% | 311mg25% | <0.1mg |
| Magnesium | 76mg18% | 31mg7% | +45mg |
| Zinc | 0.63mg6% | 0.90mg8% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 44mcg80% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Mackerel (Raw) and Tuna have nearly identical calorie content at 205 and 198 kcal per 100g respectively.
Protein: Tuna provides more protein with 29.1g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 8.21g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Tuna has less saturated fat (1.53g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin K (Tuna: 44mcg vs 5mcg), Folate (Tuna: 5mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 90mg), Magnesium (Mackerel (Raw): 76mg vs 31mg), Selenium (Tuna: 76mcg vs 44.1mcg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Tuna?
- Tuna is lower in calories with 198 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Tuna healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Tuna?
- Tuna is leaner with 8.21g of fat per 100g compared to 13.9g.