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  6. Mackerel vs. Sardines

Mackerel vs. Sardines — In-Depth Nutrition Comparison

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How are mackerel and sardines different?

  • Mackerel is richer in vitamin B12, vitamin D*, selenium, and vitamin B6, while sardines are higher in phosphorus, calcium, and iron.
  • Mackerel covers your daily need for sodium, 180% more than sardines.
  • Mackerel contains 5 times more vitamin D* than sardines. Mackerel contains 1006 IU of vitamin D*, while sardines contain 193 IU.
  • Sardines are lower in sodium.

Fish, mackerel, salted and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin DVitamin D +425%
Contains more Vitamin AVitamin A +46.9%
Contains more Vitamin EVitamin E +16.7%
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 Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +19.5%
Contains more Vitamin B3Vitamin B3 +58.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Sardines DV% diff.
Sodium 4450mg 307mg 180%
Vitamin B12 12µg 8.94µg 128%
Vitamin D* 1006 IU 193 IU 102%
Vitamin D 25.2µg 4.8µg 102%
Selenium 73.4µg 52.7µg 38%
Phosphorus 254mg 490mg 34%
Calcium 66mg 382mg 32%
Saturated fat 7.148g 1.528g 26%
Fats 25.1g 11.45g 21%
Iron 1.4mg 2.92mg 19%
Vitamin B6 0.41mg 0.167mg 19%
Cholesterol 95mg 142mg 16%
Vitamin B5 0.642mg 13%
Protein 18.5g 24.62g 12%
Vitamin B3 3.3mg 5.245mg 12%
Monounsaturated fat 8.32g 3.869g 11%
Copper 0.1mg 0.186mg 10%
Polyunsaturated fat 6.21g 5.148g 7%
Calories 305kcal 208kcal 5%
Magnesium 60mg 39mg 5%
Manganese 0.108mg 5%
Vitamin B1 0.02mg 0.08mg 5%
Choline 101.6mg 75mg 5%
Potassium 520mg 397mg 4%
Vitamin K 7.8µg 2.6µg 4%
Vitamin B2 0.19mg 0.227mg 3%
Zinc 1.1mg 1.31mg 2%
Vitamin A 47µg 32µg 2%
Vitamin E 2.38mg 2.04mg 2%
Folate 15µg 10µg 1%
Protein per 100 calories 6.1g 12g N/A
Calories per 10 g protein 165kcal 84kcal N/A
Weight per 100 calories 33g 48g N/A
Unsaturated / Saturated Fat ratio 2 5.9 N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 1.619g 0.473g N/A
Omega-3 - DHA 2.965g 0.509g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +115%
Contains more Poly. FatPolyunsaturated fat +20.6%
Contains less Sat. FatSaturated fat -78.6%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.