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  6. Atlantic Mackerel vs. Sardine

Atlantic Mackerel vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Atlantic Mackerel and Sardine

  • Atlantic Mackerel is richer in Vitamin D, Vitamin B3, and Vitamin B6, yet Sardine is richer in Phosphorus, Calcium, Iron, Selenium, Copper, and Vitamin B12.
  • Daily need coverage for Vitamin D from Atlantic Mackerel is 75% higher.
  • Atlantic Mackerel contains 2 times more Vitamin B6 than Sardine. Atlantic Mackerel contains 0.399mg of Vitamin B6, while Sardine contains 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 Sardine 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.
Atlantic Mackerel
Atlantic Mackerel
2
:
8
Sardine
Sardine
Contains more Magnesium +94.9%
Contains less Sodium -70.7%
Contains more Calcium +3083.3%
Contains more Iron +79.1%
Contains more Phosphorus +125.8%
Contains more Potassium +26.4%
Contains more Zinc +107.9%
Contains more Copper +154.8%
Contains more Manganese +620%
Contains more Selenium +19.5%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +94.9%
Contains less Sodium -70.7%
Contains more Calcium +3083.3%
Contains more Iron +79.1%
Contains more Phosphorus +125.8%
Contains more Potassium +26.4%
Contains more Zinc +107.9%
Contains more Copper +154.8%
Contains more Manganese +620%
Contains more Selenium +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.
Atlantic Mackerel
Atlantic Mackerel
9
:
3
Sardine
Sardine
Contains more Vitamin A +54.6%
Contains more Vitamin D +235.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +92.3%
Contains more Vitamin E +34.2%
Contains more Folate +900%
Equal in Vitamin B12 - 8.94
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Sardine
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 +54.6%
Contains more Vitamin D +235.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +37.4%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +92.3%
Contains more Vitamin E +34.2%
Contains more Folate +900%
Equal in Vitamin B12 - 8.94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Sardine
Sardine
Contains more Fats +21.3%
Contains more Protein +32.4%
Equal in Water - 59.61
Equal in Other - 4.32
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Sardine
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 Fats +21.3%
Contains more Protein +32.4%
Equal in Water - 59.61
Equal in Other - 4.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
1
:
2
Sardine
Sardine
Contains more Monounsaturated Fat +41%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +53.7%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +41%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +53.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Sardine Opinion
Protein 18.6g 24.62g Sardine
Fats 13.89g 11.45g Atlantic Mackerel
Calories 205kcal 208kcal Sardine
Calcium 12mg 382mg Sardine
Iron 1.63mg 2.92mg Sardine
Magnesium 76mg 39mg Atlantic Mackerel
Phosphorus 217mg 490mg Sardine
Potassium 314mg 397mg Sardine
Sodium 90mg 307mg Atlantic Mackerel
Zinc 0.63mg 1.31mg Sardine
Copper 0.073mg 0.186mg Sardine
Manganese 0.015mg 0.108mg Sardine
Selenium 44.1µg 52.7µg Sardine
Vitamin A 167IU 108IU Atlantic Mackerel
Vitamin A RAE 50µg 32µg Atlantic Mackerel
Vitamin E 1.52mg 2.04mg Sardine
Vitamin D 643IU 193IU Atlantic Mackerel
Vitamin D 16.1µg 4.8µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.08mg Atlantic Mackerel
Vitamin B2 0.312mg 0.227mg Atlantic Mackerel
Vitamin B3 9.08mg 5.245mg Atlantic Mackerel
Vitamin B5 0.856mg 0.642mg Atlantic Mackerel
Vitamin B6 0.399mg 0.167mg Atlantic Mackerel
Folate 1µg 10µg Sardine
Vitamin B12 8.71µg 8.94µg Sardine
Vitamin K 5µg 2.6µg Atlantic Mackerel
Tryptophan 0.208mg 0.276mg Sardine
Threonine 0.815mg 1.079mg Sardine
Isoleucine 0.857mg 1.134mg Sardine
Leucine 1.512mg 2.001mg Sardine
Lysine 1.708mg 2.26mg Sardine
Methionine 0.551mg 0.729mg Sardine
Phenylalanine 0.726mg 0.961mg Sardine
Valine 0.958mg 1.268mg Sardine
Histidine 0.548mg 0.725mg Sardine
Cholesterol 70mg 142mg Atlantic Mackerel
Saturated Fat 3.257g 1.528g Sardine
Omega-3 - DHA 1.401g 0.509g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.473g Atlantic Mackerel
Omega-3 - DPA 0.212g 0g Atlantic Mackerel
Monounsaturated Fat 5.456g 3.869g Atlantic Mackerel
Polyunsaturated fat 3.35g 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 ok

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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
171%
Atlantic Mackerel
131%
Sardine
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
94%
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 - 1.729g)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 217mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 72mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.