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Atlantic mackerel vs Sardine - In-Depth Nutrition Comparison

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A recap on differences between Atlantic mackerel and Sardine

  • Atlantic mackerel is higher in Vitamin B12, Vitamin B6, Vitamin B2, and Magnesium, yet Sardine is higher in Calcium, Phosphorus, Iron, and Copper.
  • Atlantic mackerel covers your daily Vitamin B12 needs 419% more than Sardine.
  • Atlantic mackerel contains 3 times more Vitamin B6 than Sardine. While Atlantic mackerel contains 0.46mg of Vitamin B6, Sardine contains only 0.167mg.
  • The amount of Saturated Fat in Sardine is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Atlantic mackerel vs Sardine infographic
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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 Magnesium +148.7%
Contains less Sodium -73%
Contains more Calcium +2446.7%
Contains more Iron +86%
Contains more Phosphorus +76.3%
Contains more Zinc +39.4%
Contains more Copper +97.9%
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Contains more Calcium +2446.7%
Contains more Iron +86%
Contains more Phosphorus +76.3%
Contains more Zinc +39.4%
Contains more Copper +97.9%
Equal in Potassium - 397

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 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%
Contains more Folate +400%
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%
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%
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%
Contains more Folate +400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Sardine
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 Atlantic mackerel Sardine Opinion
Net carbs 0g 0g
Protein 23.85g 24.62g Sardine
Fats 17.81g 11.45g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 208kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 382mg Sardine
Iron 1.57mg 2.92mg Sardine
Magnesium 97mg 39mg Atlantic mackerel
Phosphorus 278mg 490mg Sardine
Potassium 401mg 397mg Atlantic mackerel
Sodium 83mg 307mg Atlantic mackerel
Zinc 0.94mg 1.31mg Sardine
Copper 0.094mg 0.186mg Sardine
Vitamin A 180IU 108IU Atlantic mackerel
Vitamin E mg 2.04mg Sardine
Vitamin D IU 193IU Sardine
Vitamin D µg 4.8µg Sardine
Vitamin C 0.4mg 0mg Atlantic mackerel
Vitamin B1 0.159mg 0.08mg Atlantic mackerel
Vitamin B2 0.412mg 0.227mg Atlantic mackerel
Vitamin B3 6.85mg 5.245mg Atlantic mackerel
Vitamin B5 0.99mg 0.642mg Atlantic mackerel
Vitamin B6 0.46mg 0.167mg Atlantic mackerel
Folate 2µg 10µg Sardine
Vitamin B12 19µg 8.94µg Atlantic mackerel
Vitamin K µg 2.6µg Sardine
Tryptophan 0.267mg 0.276mg Sardine
Threonine 1.045mg 1.079mg Sardine
Isoleucine 1.099mg 1.134mg Sardine
Leucine 1.938mg 2.001mg Sardine
Lysine 2.19mg 2.26mg Sardine
Methionine 0.706mg 0.729mg Sardine
Phenylalanine 0.931mg 0.961mg Sardine
Valine 1.228mg 1.268mg Sardine
Histidine 0.702mg 0.725mg Sardine
Cholesterol 75mg 142mg Atlantic mackerel
Trans Fat g g
Saturated Fat 4.176g 1.528g Sardine
Monounsaturated Fat 7.006g 3.869g Atlantic mackerel
Polyunsaturated fat 4.3g 5.148g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
131
Sardine
Mineral Summary Score
44
Atlantic mackerel
79
Sardine

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 food.
Protein
143%
Atlantic mackerel
148%
Sardine
Carbohydrates
0%
Atlantic mackerel
0%
Sardine
Fats
82%
Atlantic mackerel
53%
Sardine

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?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
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 is richer in vitamins?
Atlantic mackerel
Atlantic 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Sardine - 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.