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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 Iron +86%
Contains more Calcium +2446.7%
Contains more Copper +97.9%
Contains more Zinc +39.4%
Contains more Phosphorus +76.3%
Equal in Potassium - 397
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Magnesium +148.7%
Contains less Sodium -73%
Contains more Iron +86%
Contains more Calcium +2446.7%
Contains more Copper +97.9%
Contains more Zinc +39.4%
Contains more Phosphorus +76.3%
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 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 Folate +400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
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 Folate +400%

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

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.
Atlantic mackerel Sardine
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins 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
Atlantic mackerel Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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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 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 contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 224mg)
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)

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 Atlantic mackerel Sardine Opinion
Calories 262 208 Atlantic mackerel
Protein 23.85 24.62 Sardine
Fats 17.81 11.45 Atlantic mackerel
Vitamin C 0.4 0 Atlantic mackerel
Carbs 0 0
Cholesterol 75 142 Atlantic mackerel
Vitamin D 193 Sardine
Iron 1.57 2.92 Sardine
Calcium 15 382 Sardine
Potassium 401 397 Atlantic mackerel
Magnesium 97 39 Atlantic mackerel
Sugars 0 Atlantic mackerel
Fiber 0 0
Copper 0.094 0.186 Sardine
Zinc 0.94 1.31 Sardine
Starch
Phosphorus 278 490 Sardine
Sodium 83 307 Atlantic mackerel
Vitamin A 180 108 Atlantic mackerel
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.159 0.08 Atlantic mackerel
Vitamin B2 0.412 0.227 Atlantic mackerel
Vitamin B3 6.85 5.245 Atlantic mackerel
Vitamin B5 0.99 0.642 Atlantic mackerel
Vitamin B6 0.46 0.167 Atlantic mackerel
Vitamin B12 19 8.94 Atlantic mackerel
Vitamin K 2.6 Sardine
Folate 2 10 Sardine
Trans Fat
Saturated Fat 4.176 1.528 Sardine
Monounsaturated Fat 7.006 3.869 Atlantic mackerel
Polyunsaturated fat 4.3 5.148 Sardine
Tryptophan 0.267 0.276 Sardine
Threonine 1.045 1.079 Sardine
Isoleucine 1.099 1.134 Sardine
Leucine 1.938 2.001 Sardine
Lysine 2.19 2.26 Sardine
Methionine 0.706 0.729 Sardine
Phenylalanine 0.931 0.961 Sardine
Valine 1.228 1.268 Sardine
Histidine 0.702 0.725 Sardine
Fructose

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 of 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.