Salmon and mackerel are both fatty fish rich in omega-3 fatty acids, which are beneficial for the heart and brain. Although they bring many similar benefits, these two types of fish still have certain differences in nutritional composition.
Overall, mackerel contains more fat, which means it provides more energy. At the same time, mackerel is also rich in vitamin B12, magnesium and selenium. Meanwhile, salmon has lower calories but provides more potassium, niacin and folate.
Regarding omega-3 content, both salmon and mackerel are abundant sources. On an 85-gram serving of cooked fish, salmon contains about 0.35 g of EPA and 1.22 g of DHA, while mackerel provides about 0.43 g of EPA and 0.59 g of DHA. In general, the total amount of omega-3 between the two types is not significantly different.
Omega-3 includes three main types: ALA, EPA and DHA. Among them, EPA and DHA are mainly found in fish and seafood, playing an important role in supporting the heart, brain and reducing inflammation. The body cannot produce enough omega-3 itself, so it needs to be supplemented through food.
Experts recommend eating about two servings of fatty fish per week, equivalent to about 85 grams per serving, to ensure enough omega-3 for the body.
In addition to omega-3, both salmon and mackerel bring many health benefits. Regular supplementation can help improve blood circulation, support blood pressure control, reduce inflammation and reduce the risk of cardiovascular disease. Nutrients in fish also contribute to supporting the brain, vision and bone and joint health.
However, safety factors also need to be considered. Some types of fish may contain high levels of mercury, especially king mackerel or Spanish mackerel. Meanwhile, salmon and Atlantic mackerel are considered safer options with lower levels of mercury.
In general, no fish is completely superior. Cod is suitable for people who need to supplement many good fats, vitamin B12 and minerals. Salmon is a suitable choice if you want to control calories and increase potassium, niacin and folate.
Combining both types of fish in the diet will help provide a variety of nutrients and optimize health benefits.
