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Sardine vs Atlantic mackerel - In-Depth Nutrition Comparison

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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 - 2.648g)
Which food is richer in vitamins?
Atlantic mackerel
Atlantic mackerel is relatively richer in vitamins
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 224mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 67mg)
Which food contains less Sugars?
Atlantic mackerel
Atlantic mackerel contains less Sugars (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Atlantic mackerel
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Atlantic mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
106
Atlantic mackerel
Mineral Summary Score
58
Sardine
33
Atlantic mackerel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +86%
Contains more Calcium +2446.7%
Contains more Copper +97.9%
Contains more Zinc +39.4%
Contains more Phosphorus +76.3%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401
Contains more Iron +86%
Contains more Calcium +2446.7%
Contains more Copper +97.9%
Contains more Zinc +39.4%
Contains more Phosphorus +76.3%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +175.4%
Contains more Vitamin B12 +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +175.4%
Contains more Vitamin B12 +112.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
143%
Atlantic mackerel
Carbohydrates
0%
Sardine
0%
Atlantic mackerel
Fats
53%
Sardine
82%
Atlantic mackerel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Atlantic mackerel Opinion
Calories 208 262 Atlantic mackerel
Protein 24.62 23.85 Sardine
Fats 11.45 17.81 Atlantic mackerel
Vitamin C 0 0.4 Atlantic mackerel
Carbs 0 0
Cholesterol 142 75 Atlantic mackerel
Vitamin D 193 Sardine
Iron 2.92 1.57 Sardine
Calcium 382 15 Sardine
Potassium 397 401 Atlantic mackerel
Magnesium 39 97 Atlantic mackerel
Sugars 0 Sardine
Fiber 0 0
Copper 0.186 0.094 Sardine
Zinc 1.31 0.94 Sardine
Starch
Phosphorus 490 278 Sardine
Sodium 307 83 Atlantic mackerel
Vitamin A 108 180 Atlantic mackerel
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.159 Atlantic mackerel
Vitamin B2 0.227 0.412 Atlantic mackerel
Vitamin B3 5.245 6.85 Atlantic mackerel
Vitamin B5 0.642 0.99 Atlantic mackerel
Vitamin B6 0.167 0.46 Atlantic mackerel
Vitamin B12 8.94 19 Atlantic mackerel
Vitamin K 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 4.176 Sardine
Monounsaturated Fat 3.869 7.006 Atlantic mackerel
Polyunsaturated fat 5.148 4.3 Sardine
Tryptophan 0.276 0.267 Sardine
Threonine 1.079 1.045 Sardine
Isoleucine 1.134 1.099 Sardine
Leucine 2.001 1.938 Sardine
Lysine 2.26 2.19 Sardine
Methionine 0.729 0.706 Sardine
Phenylalanine 0.961 0.931 Sardine
Valine 1.268 1.228 Sardine
Histidine 0.725 0.702 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.