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Sardine vs. Mackerel — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 19, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Sardine
vs
Mackerel

SUMMARY

Sardine is richer in minerals and some vitamins and has lower saturated fats. It contains 24 times more calcium than mackerel. On the other hand, mackerel is lower in cholesterol and has more potassium and vitamins.

Introduction

Although there are a thousand different types of fish, a small group of them is edible. Nevertheless, fishies are the most commonly used marine food. This article shows the main nutritional differences between sardine and mackerel and their impact on human health.

Varieties

Sardines belong to the Clupeidae family, laterally flattened white fishies with a length of 20 cm. These fishes usually live in warm water.

The name Mackerels is commonly used for several different species of pelagic fish. Mackerels mainly belong to the Scombridae family; they live close to the bottom of oceans or lakes. These fishes are blue-green, on average about 30 cm in length [1].

Uses

Both fishes have entirely different tastes. Sardines has a more assertive taste, while mackerel is mild and buttery.

Sardines feed on plankton more than other fishes, which means they contain no mercury. They can be used in salads, with avocado, and pasta as a snack on crackers. Mackerels are also used in salad, with a mustardy vinaigrette tossed or tucked into a sandwich with buttered bread and some fresh greens [2].

NUTRITION

Macronutrients

Sardines and mackerel are rich in healthy compounds and macronutrients. To better understand the difference between them, we created a nutritional infographic. It shows that sardine is higher in water and protein, while mackerel is richer in fats. Let's examine these differences in detail.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.9%
Contains more Fats +55.5%
Contains more Other +17.4%
Equal in Protein - 23.85
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Water +11.9%
Contains more Fats +55.5%
Contains more Other +17.4%
Equal in Protein - 23.85

Protein

Being animal food products, sardine and mackerel are both rich in protein. However, sardine is slightly higher in protein than mackerel. Fish are considered white meat and are a great source of essential amino acids. 

Fats

Mackerel is 8g higher in fats than the sardine. It is 4 times richer in saturated and two times higher in monounsaturated fats. Sardine contains more amounts of polyunsaturated fats. 

It is surprising that sardine is 67mg higher in cholesterol. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +81.1%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +81.1%

Vitamins

Mackerel is richer in vitamins. It contains more Vitamin A, Vitamin C,  Vitamin B1, Vitamin B2, B3, B5, B6, and B12. Just 2-3 ounces of mackerel contains an adult's daily B12 requirement. 

Sardine has more mackerel is also higher than mackerel [3].

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.
:
Contains more Folate +400%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
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%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +400%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
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%

Calories

Both of these fishes tend to be high in calories. However, mackerel contains more calories than crab meat. This fish contains 262 calories per 100 g, whereas sardine contains 208 calories per 100 g [4] [5].

Minerals

Overall, sardine is relatively richer in some vitamins than mackerel. It contains more iron, copper, calcium, zinc, and phosphorus. The level of calcium in sardine is 24 times higher than in mackerel. On the other hand, mackerel is higher in magnesium almost two times. Mackerel is also low in sodium [6].

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.
Contains more Calcium +2446.7%
Contains more Iron +86%
Contains more Phosphorus +76.3%
Contains more Zinc +39.4%
Contains more Copper +97.9%
Contains more Manganese +440%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401
Equal in Selenium - 51.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +2446.7%
Contains more Iron +86%
Contains more Phosphorus +76.3%
Contains more Zinc +39.4%
Contains more Copper +97.9%
Contains more Manganese +440%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401
Equal in Selenium - 51.6

HEALTH IMPACT

Both sardine and mackerel are good sources of healthy nutrients, from omega-3 fatty acids to Vitamin D and proteins.

Diabetes

Including fish oil in your daily meal or diet can improve metabolic features connected with type 2 diabetes. Studies show that fish oil may lower the risk of impaired glucose tolerance and hepatic steatosis. N–3 fatty acids from fatty fish and n–6 fatty acids from linoleic acid are recommended for patients with type 2 diabetes because of their positive effects on lipoprotein concentrations. Sardines and mackerels are also good sources of magnesium, which deficiency has been associated with chronic diseases such as diabetes mellitus [7] [8].

Cardiovascular Health

Eating two servings of fatty fish per week, equal to 250 milligrams of omega-3 fatty acids, will help you reduce the risk of heart disease. Based on studies,omega-3 fatty acids may help balance blood pressure and reduce the risk of developing heart diseases. Fishes are also high in potassium and protein, which may lower blood pressure. e.

Sardine and mackerel contain a high level of gamma-tocopherol (GT), which has beneficial cardiovascular effects partly due to its anti-inflammatory activity [9] [10].

Bone Health

Vitamin D, calcium, and phosphorus are essential elements for bone health.

Sardines are good sources of calcium, providing about a third of the amount needed by the average person in each serving. They are also rich in phosphorus and Vitamin D, which are vital to this process since they allow your body to absorb calcium [11].

Good Eye Health

According to the study, omega three fats may reduce inflammation, improving dry eye symptoms. Also, they can reduce abnormal vessel growth in those with diabetic retinopathy.

Similar studies have shown a reduction in the risk of age-related macular degeneration due to sardine's high antioxidant compounds [12].

Boost Immune System

Research shows that bioactive proteins, peptides from fish high in omega-3 fats, have immunomodulatory effects. Besides, mackerel contains a high amount of selenium and magnesium, which have – antioxidant activities and may help lower oxidative stress levels in the body, reducing inflammation and enhancing immunity [13].

Weight Loss

Sardines are low in calories and fats and high in protein. Protein may help you to feel full for longer. As a result, it reduces the total number of calories you eat. Sardines are a good choice in the case of low-fat diets. On the other hand, sardines and mackerels are excellent sources of omega-3 fats that promote weight loss and decrease belly fat in overweight individuals [14].

SIDE EFFECTS

Sardines contain purines that can lead to kidney stones. Purines break down into uric acid in the human body, so they aren't a good choice for those at risk of kidney stone formation. The high sodium level of sardines may also increase calcium in your urine, another risk factor for kidney stones [15].

Sodium

Sodium is an essential mineral that is needed by our body. Nevertheless, it is better to control sodium intake to less than 2,3 mg daily. Too much salt may cause swollen hands and kidney stones. Mackerel contains high sodium to adjust your daily intake [16]. 

Other side effects

According to studies, patients should avoid fish oil from the day before chemotherapy until after. Also, researchers warn those with cancer to avoid fish oil supplements and remove herring and mackerel from the menu during chemotherapy.

Allergy

Based on studies, 0.4% of adults in the USA have an allergy to shellfish. These fishes contain omega-3 fatty acids, which can have side effects, including a fishy aftertaste and gastrointestinal upset. The protein parvalbumin in the muscles of most fish can cause allergies. Symptoms are expected, including hives, skin rashes, headaches, diarrhea, and difficulty breathing. However, this is dose-dependent and should be chosen carefully [17].

Mercury

The mercury in seafood depends on species and environmental pollution levels. In particular, King mackerel contains a high amount of mercury, but you can substitute it with Atlantic mackerel due to its low mercury levels.

Sardines have a low mercury content because they eat plankton [18].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 19, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Sardine vs Mackerel infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Mackerel Opinion
Protein 24.62g 23.85g Sardine
Fats 11.45g 17.81g Mackerel
Calories 208kcal 262kcal Mackerel
Calcium 382mg 15mg Sardine
Iron 2.92mg 1.57mg Sardine
Magnesium 39mg 97mg Mackerel
Phosphorus 490mg 278mg Sardine
Potassium 397mg 401mg Mackerel
Sodium 307mg 83mg Mackerel
Zinc 1.31mg 0.94mg Sardine
Copper 0.186mg 0.094mg Sardine
Manganese 0.108mg 0.02mg Sardine
Selenium 52.7µg 51.6µg Sardine
Vitamin A 108IU 180IU Mackerel
Vitamin A RAE 32µg 54µg Mackerel
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.08mg 0.159mg Mackerel
Vitamin B2 0.227mg 0.412mg Mackerel
Vitamin B3 5.245mg 6.85mg Mackerel
Vitamin B5 0.642mg 0.99mg Mackerel
Vitamin B6 0.167mg 0.46mg Mackerel
Folate 10µg 2µg Sardine
Vitamin B12 8.94µg 19µg Mackerel
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.267mg Sardine
Threonine 1.079mg 1.045mg Sardine
Isoleucine 1.134mg 1.099mg Sardine
Leucine 2.001mg 1.938mg Sardine
Lysine 2.26mg 2.19mg Sardine
Methionine 0.729mg 0.706mg Sardine
Phenylalanine 0.961mg 0.931mg Sardine
Valine 1.268mg 1.228mg Sardine
Histidine 0.725mg 0.702mg Sardine
Cholesterol 142mg 75mg Mackerel
Saturated Fat 1.528g 4.176g Sardine
Omega-3 - DHA 0.509g 0.699g Mackerel
Omega-3 - EPA 0.473g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 3.869g 7.006g Mackerel
Polyunsaturated fat 5.148g 4.3g Sardine

Which food is preferable for your diet?

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

People also compare

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
235%
Mackerel
Minerals Daily Need Coverage Score
94%
Sardine
64%
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 - 2.648g)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 224mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 67mg)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.