Mackerel vs. Sardine — In-Depth Nutrition Comparison
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How are Mackerel and Sardine different?
- Mackerel is richer in Vitamin D, Vitamin B12, Selenium, and Vitamin B6, while Sardine is higher in Phosphorus, Calcium, and Iron.
- Mackerel covers your daily need of Sodium 180% more than Sardine.
- Mackerel contains 5 times more Vitamin D than Sardine. Mackerel contains 1006IU of Vitamin D, while Sardine contains 193IU.
- Sardine is lower in Sodium.
Fish, mackerel, salted and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +31% |
| Contains more SeleniumSelenium | +39.3% |
| Contains more CalciumCalcium | +478.8% |
| Contains more IronIron | +108.6% |
| Contains more CopperCopper | +86% |
| Contains more ZincZinc | +19.1% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains less SodiumSodium | -93.1% |
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 Vitamin AVitamin A | +45.4% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin DVitamin D | +425% |
| Contains more Vitamin B6Vitamin B6 | +145.5% |
| Contains more Vitamin B12Vitamin B12 | +34.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +35.5% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
| Contains more Vitamin B3Vitamin B3 | +58.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +119.2% |
| Contains more OtherOther | +210.2% |
| Contains more ProteinProtein | +33.1% |
| Contains more WaterWater | +38.6% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +115% |
| Contains more Poly. FatPolyunsaturated fat | +20.6% |
| Contains less Sat. FatSaturated Fat | -78.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 305kcal | 208kcal |
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| Protein | 18.5g | 24.62g |
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| Fats | 25.1g | 11.45g |
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| Cholesterol | 95mg | 142mg |
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| Vitamin D | 1006IU | 193IU |
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| Magnesium | 60mg | 39mg |
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| Calcium | 66mg | 382mg |
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| Potassium | 520mg | 397mg |
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| Iron | 1.4mg | 2.92mg |
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| Copper | 0.1mg | 0.186mg |
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| Zinc | 1.1mg | 1.31mg |
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| Phosphorus | 254mg | 490mg |
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| Sodium | 4450mg | 307mg |
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| Vitamin A | 157IU | 108IU |
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| Vitamin A | 47µg | 32µg |
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| Vitamin E | 2.38mg | 2.04mg |
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| Vitamin D | 25.2µg | 4.8µg |
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| Manganese | 0.108mg |
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| Selenium | 73.4µg | 52.7µg |
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| Vitamin B1 | 0.02mg | 0.08mg |
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| Vitamin B2 | 0.19mg | 0.227mg |
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| Vitamin B3 | 3.3mg | 5.245mg |
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| Vitamin B5 | 0.642mg |
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| Vitamin B6 | 0.41mg | 0.167mg |
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| Vitamin B12 | 12µg | 8.94µg |
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| Vitamin K | 7.8µg | 2.6µg |
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| Folate | 15µg | 10µg |
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| Choline | 101.6mg | 75mg |
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| Saturated Fat | 7.148g | 1.528g |
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| Monounsaturated Fat | 8.32g | 3.869g |
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| Polyunsaturated fat | 6.21g | 5.148g |
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| Tryptophan | 0.276mg |
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| Threonine | 1.079mg |
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| Isoleucine | 1.134mg |
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| Leucine | 2.001mg |
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| Lysine | 2.26mg |
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| Methionine | 0.729mg |
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| Phenylalanine | 0.961mg |
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| Valine | 1.268mg |
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| Histidine | 0.725mg |
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| Omega-3 - EPA | 1.619g | 0.473g |
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| Omega-3 - DHA | 2.965g | 0.509g |
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| Omega-3 - DPA | 0.391g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
200%
124%
Minerals Daily Need Coverage Score
131%
94%
Comparison summary
Which food contains less Sodium?
Sardine contains less Sodium (difference - 4143mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 5.62g)
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 47mg)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($7)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.