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  6. Atlantic Mackerel vs. Sardines

Atlantic Mackerel vs. Sardines — In-Depth Nutrition Comparison

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The main differences between atlantic Mackerel and sardines

  • Atlantic Mackerel is richer in vitamin D, vitamin B3, and vitamin B6, yet sardines are richer in phosphorus, calcium, iron, selenium, copper, and vitamin B12.
  • Daily need coverage for vitamin D for atlantic Mackerel is 75% higher.
  • Atlantic Mackerel contains 2 times more vitamin B6 than sardines. Atlantic Mackerel contains 0.399mg of vitamin B6, while sardines contain 0.167mg.
  • Atlantic Mackerel contains less cholesterol.

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

Infographic

Atlantic Mackerel vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +94.9%
Contains less SodiumSodium -70.7%
Contains more CalciumCalcium +3083.3%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +79.1%
Contains more CopperCopper +154.8%
Contains more ZincZinc +107.9%
Contains more PhosphorusPhosphorus +125.8%
Contains more ManganeseManganese +620%
Contains more SeleniumSelenium +19.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.3%
Contains more Vitamin DVitamin D +235.4%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin KVitamin K +92.3%
Contains more Vitamin EVitamin E +34.2%
Contains more FolateFolate +900%
Contains more CholineCholine +15.4%
~equal in Vitamin B12 ~8.94µg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Sardines DV% diff.
Vitamin D 16.1µg 4.8µg 57%
Vitamin D 643IU 193IU 56%
Phosphorus 217mg 490mg 39%
Calcium 12mg 382mg 37%
Vitamin B3 9.08mg 5.245mg 24%
Cholesterol 70mg 142mg 24%
Vitamin B6 0.399mg 0.167mg 18%
Iron 1.63mg 2.92mg 16%
Selenium 44.1µg 52.7µg 16%
Copper 0.073mg 0.186mg 13%
Polyunsaturated fat 3.35g 5.148g 12%
Protein 18.6g 24.62g 12%
Vitamin B12 8.71µg 8.94µg 10%
Magnesium 76mg 39mg 9%
Sodium 90mg 307mg 9%
Vitamin B1 0.176mg 0.08mg 8%
Saturated fat 3.257g 1.528g 8%
Vitamin B2 0.312mg 0.227mg 7%
Zinc 0.63mg 1.31mg 6%
Manganese 0.015mg 0.108mg 4%
Monounsaturated fat 5.456g 3.869g 4%
Vitamin B5 0.856mg 0.642mg 4%
Fats 13.89g 11.45g 4%
Vitamin E 1.52mg 2.04mg 3%
Potassium 314mg 397mg 2%
Vitamin K 5µg 2.6µg 2%
Folate 1µg 10µg 2%
Choline 65mg 75mg 2%
Vitamin A 50µg 32µg 2%
Calories 205kcal 208kcal 0%
Vitamin C 0.4mg 0mg 0%
Tryptophan 0.208mg 0.276mg 0%
Threonine 0.815mg 1.079mg 0%
Isoleucine 0.857mg 1.134mg 0%
Leucine 1.512mg 2.001mg 0%
Lysine 1.708mg 2.26mg 0%
Methionine 0.551mg 0.729mg 0%
Phenylalanine 0.726mg 0.961mg 0%
Valine 0.958mg 1.268mg 0%
Histidine 0.548mg 0.725mg 0%
Omega-3 - EPA 0.898g 0.473g N/A
Omega-3 - DHA 1.401g 0.509g N/A
Omega-3 - DPA 0.212g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +41%
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +53.7%

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