Both tuna and mackerel are extremely delicious and have many health benefits. Tuna and mackerel go well with vegetables (tomatoes, cucumbers, potatoes, zucchini), pasta, rice, greens, salads and sandwiches. But what is the difference between tuna and mackerel? Do they taste different? Do they have different health benefits? See our ultimate guide on the main differences between tuna and mackerel and their in-depth comparison.
How is tuna different from mackerel? Tuna is richer in protein (up to 25%), while mackerel is fatter (up to 20%). Mackerel has more calories — 305 kcal/100g, and tuna has 130 kcal. Tuna is rich in vitamins A, E, B6, B12, phosphorus, potassium, calcium, iron, iodine, while mackerel is rich in vitamins B12, fluorine, zinc, sulfur.
Difference Between Tuna and Mackerel
Mackerel is rich in easily digestible protein, Omega-3 fatty acids, vitamins A, D, group B (especially B12). This fish is rich in phosphorus, potassium, fluorine, zinc, sulfur, sodium, selenium and other macro-and microelements. The fat content of mackerel meat can reach up to 20%, depending on the time and place of fishing. In spring mackerel, the fat content is low, and in autumn, it is maximum.
Tuna has a high protein content, the amount of which can be up to 26%. The composition of tuna includes polyunsaturated fatty acids Omega-3 and Omega-6, essential amino acids, vitamins A, D, E, group B (B1, B2, B3, B4, B6, B12), macro-and microelements such as phosphorus, potassium, calcium, magnesium, sodium, iron, iodine, selenium and other trace elements.
Tuna vs Mackerel Taste
Does mackerel taste like tuna? Mackerel tastes similar to tuna. However, mackerel is sweeter and fatter. Tuna has a mild, creamy taste and extremely delicate texture. Mackerel is similar to salmon and is creamier than tuna due to its higher fat content. Tuna is oily as well with no fishy flavor.
The tuna’s abdomen has the most delicious flesh and is fatter and darker. The abdominal flesh is divided into several categories depending on the location of the meat and the concentration of fat. The fattest spot is in the head area, followed by the middle bold portion and the tail bold portion. The fatter the meat, the paler its color.
Mackerel‘s flesh is very oily and has more fat than tuna. Mackerel is very popular due to its pleasant delicate spicy taste and lack of small bones. Among gourmets, king mackerel is most valued for its nutritional quality. However, not everyone likes this fish because of its specific taste and bright smell of fish oil, which is abundant in mackerel.
What does tuna taste like? Tuna has a mild, creamy taste and soft, juicy texture. Tuna has no fishy smell, has a refreshing and subtle flavor, and in terms of taste, reminds salmon. Tuna is oily and tender and goes well with vegetables (tomatoes, potatoes, zucchini), pasta, rice and is added to risotto, pies, pizza.
What Does Tuna Go With?
- Dairy Products: Cheese (Cheddar, Edam, Parmesan, Mozzarella, Feta), milk, cream, butter.
- Sauces: mayonnaise, teriyaki, soy, salsa.
- Herbs: parsley, onion, celery, lettuce, dill, green beans, coriander, mint, nori.
- Spices, seasonings: ginger, sesame seeds, rosemary, thyme, ground pepper, basil, caraway seeds, mustard.
- Vegetables: capers, tomatoes, peas, potatoes, bell peppers, cucumbers, carrots, zucchini.
- Oil: olive, sesame.
- Fruits: avocado, pineapple, citrus.
- Pasta, rice.
- Alcohol: white wine.
What does mackerel taste like? Fresh mackerel has a sweet taste and extremely juicy, tender yet firm texture due to its high-fat content. Mackerel is similar to tuna and salmon, but it is richer and more flavorful. Mackerel has a peculiar mild oily taste and goes well with pasta, green vegetables, is used for pizza and sandwiches.
What Does Mackerel Go With?
- Herbs: lettuce, parsley, celery, dill.
- Fruits: citrus, sour apple.
- Vegetables: onions, carrots, potatoes, cucumbers, tomatoes, radishes, zucchini.
- Oil: vegetable, sesame.
- Dairy products: cheese, sour cream, milk.
- Sauces: mayonnaise, sour cream, tomato.
- Condiments, spices: pepper, bay leaf, cloves, nutmeg, coriander.
- Mushrooms: porcini, oyster mushrooms.
- Pasta, rice.
Tuna vs Mackerel Nutrition
What is better for you, tuna or mackerel? Both tuna and mackerel are very good for health, yet tuna contains more protein, indispensable for healthy muscles, organs, skin and hair. Mackerel has more fats, Vitamin B12 and Sodium necessary for healthy blood cells, muscles, nerves and blood pressure control.
Mackerel Health Benefits
- Reduces the likelihood of cancer.
- Has a beneficial effect on the cardiovascular system, promotes the formation of hemoglobin in the blood, helps transport oxygen in the body, and lowers cholesterol levels.
- Normalizes the digestive system.
- Improves memory.
- Strengthens the nervous system, helps protect against stress and depression.
- Improves metabolism and normalizes hormones.
- Helps to fight diabetes.
- Strengthens bone tissue.
- Has a positive effect on the condition of the skin and hair.
Health Benefits of Eating Mackerel
Tuna Health Benefits
- Strengthens the immune system.
- Reduces the risk of cancer.
- Has a beneficial effect on the cardiovascular system, lowers cholesterol levels, normalizes blood pressure, and protects against vascular and heart diseases.
- Increases mental performance and improves brain function.
- Strengthens the nervous system.
- Lowers blood sugar levels.
- Has a beneficial effect on the gastrointestinal tract.
- Is good for losing weight.
- Builds muscles.
- Reduces pain in arthritis and arthrosis.
- Reduces allergy.
- Rejuvenates the skin.
- Slows down aging processes.
See also: Is Tuna Good For Your Skin and Hair?
13 Major Health Benefits of Tuna Fish
Tuna vs Mackerel Comparison Table Nutritional Value
|Protein||18 g||24.5 g|
|Fat||13.2 g||4.6 g|
Tuna vs Mackerel Comparison Table Vitamin Content
|Vitamin A||0.01 mg||0.02 mg|
|Vitamin B1||0.12 mg||0.28 mg|
|Vitamin B2||0.36 mg||0.23 mg|
|Vitamin B3||8.6 mg||10.7 mg|
|Vitamin B3 (Niacin, PP)||11.6 mg||15.5 mg|
|Vitamin B5||0.9 mg||0|
|Vitamin B6||0.8 mg||0.8 mg|
|Vitamin B9||9 μg||6 μg|
|Vitamin B12||0.012 mg||0|
|Vitamin D||0.016 mg||0|
|Vitamin H (Biotin)||0.2 μg||0|
|Vitamin K||5 μg||0|
Tuna vs Mackerel Comparison Table Micro/Macro Element Content
|Calcium||40 mg||30 mg|
|Magnesium||50 mg||30 mg|
|Sodium||100 mg||75 mg|
|Potassium||280 mg||350 mg|
|Phosphorus||280 mg||280 mg|
|Sulfur||180 mg||190 mg|
|Iron||1.7 mg||1 mg|
|Chlorine||170 mg||160 mg|
|Copper||0.21 mg||0.1 mg|
|Manganese||0.1 mg||0.13 mg|
|Fluorine||1.4 mg||1 mg|
|Iodine||0.045 mg||0.05 mg|
|Zinc||0.7 mg||0.7 mg|
|Chromium||0.055 mg||0.09 mg|
|Molybdenum||4 μg||4 μg|
|Cobalt||0.02 mg||0.04 mg|
|Nickel||6 μg||6 μg|
Mackerel and tuna are contraindicated in case of individual intolerance. In addition, young children, pregnant and lactating women should not eat a large amount of mackerel and tuna, but it is true for any food. Tuna is also not recommended for kidney failure. Enjoy mackerel, tuna, and other healthy foods in moderation. Health consists not only of proper nutrition but also of healthy sleep, physical activity and other components.
- Advice about Eating Fish: https://www.fda.gov/food/consumers/advice-about-eating-fish
- Healthy Fish Guide: https://www.doh.wa.gov/communityandenvironment/food/fish/healthyfishguide
- Health Benefits of Fish: https://www.doh.wa.gov/communityandenvironment/food/fish/healthbenefits
- Seafood Consumption and Components for Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4776937/
- Benefits and Risks of Eating Fish: https://oehha.ca.gov/fish/benefits-risks