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  6. Sardine vs. Atlantic Mackerel

Sardine vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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The main differences between Sardine and Atlantic Mackerel

  • Sardine is richer in Phosphorus, Calcium, Iron, Selenium, Copper, and Vitamin B12, yet Atlantic Mackerel is richer in Vitamin D, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin D from Atlantic Mackerel is 75% higher.
  • Sardine contains 32 times more Calcium than Atlantic Mackerel. Sardine contains 382mg of Calcium, while Atlantic Mackerel contains 12mg.
  • Atlantic Mackerel contains less Cholesterol.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, mackerel, Atlantic, raw.

Infographic

Sardine vs Atlantic Mackerel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
8
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +3083.3%
Contains more Iron +79.1%
Contains more Phosphorus +125.8%
Contains more Potassium +26.4%
Contains more Zinc +107.9%
Contains more Copper +154.8%
Contains more Manganese +620%
Contains more Selenium +19.5%
Contains more Magnesium +94.9%
Contains less Sodium -70.7%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +3083.3%
Contains more Iron +79.1%
Contains more Phosphorus +125.8%
Contains more Potassium +26.4%
Contains more Zinc +107.9%
Contains more Copper +154.8%
Contains more Manganese +620%
Contains more Selenium +19.5%
Contains more Magnesium +94.9%
Contains less Sodium -70.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
3
:
9
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin E +34.2%
Contains more Folate +900%
Contains more Vitamin A +54.6%
Contains more Vitamin D +235.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +92.3%
Equal in Vitamin B12 - 8.71
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin E +34.2%
Contains more Folate +900%
Contains more Vitamin A +54.6%
Contains more Vitamin D +235.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +92.3%
Equal in Vitamin B12 - 8.71

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +32.4%
Contains more Fats +21.3%
Equal in Water - 63.55
Equal in Other - 3.96
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +32.4%
Contains more Fats +21.3%
Equal in Water - 63.55
Equal in Other - 3.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +53.7%
Contains more Monounsaturated Fat +41%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +53.7%
Contains more Monounsaturated Fat +41%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Atlantic Mackerel
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sardine Atlantic Mackerel Opinion
Protein 24.62g 18.6g Sardine
Fats 11.45g 13.89g Atlantic Mackerel
Calories 208kcal 205kcal Sardine
Calcium 382mg 12mg Sardine
Iron 2.92mg 1.63mg Sardine
Magnesium 39mg 76mg Atlantic Mackerel
Phosphorus 490mg 217mg Sardine
Potassium 397mg 314mg Sardine
Sodium 307mg 90mg Atlantic Mackerel
Zinc 1.31mg 0.63mg Sardine
Copper 0.186mg 0.073mg Sardine
Manganese 0.108mg 0.015mg Sardine
Selenium 52.7µg 44.1µg Sardine
Vitamin A 108IU 167IU Atlantic Mackerel
Vitamin A RAE 32µg 50µg Atlantic Mackerel
Vitamin E 2.04mg 1.52mg Sardine
Vitamin D 193IU 643IU Atlantic Mackerel
Vitamin D 4.8µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.08mg 0.176mg Atlantic Mackerel
Vitamin B2 0.227mg 0.312mg Atlantic Mackerel
Vitamin B3 5.245mg 9.08mg Atlantic Mackerel
Vitamin B5 0.642mg 0.856mg Atlantic Mackerel
Vitamin B6 0.167mg 0.399mg Atlantic Mackerel
Folate 10µg 1µg Sardine
Vitamin B12 8.94µg 8.71µg Sardine
Vitamin K 2.6µg 5µg Atlantic Mackerel
Tryptophan 0.276mg 0.208mg Sardine
Threonine 1.079mg 0.815mg Sardine
Isoleucine 1.134mg 0.857mg Sardine
Leucine 2.001mg 1.512mg Sardine
Lysine 2.26mg 1.708mg Sardine
Methionine 0.729mg 0.551mg Sardine
Phenylalanine 0.961mg 0.726mg Sardine
Valine 1.268mg 0.958mg Sardine
Histidine 0.725mg 0.548mg Sardine
Cholesterol 142mg 70mg Atlantic Mackerel
Saturated Fat 1.528g 3.257g Sardine
Omega-3 - DHA 0.509g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.473g 0.898g Atlantic Mackerel
Omega-3 - DPA 0g 0.212g Atlantic Mackerel
Monounsaturated Fat 3.869g 5.456g Atlantic Mackerel
Polyunsaturated fat 5.148g 3.35g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
94%
Sardine
54%
Atlantic Mackerel

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.729g)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 217mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 72mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.