Mackerel vs. Sardines — In-Depth Nutrition Comparison
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How are mackerel and sardines different?
- Mackerel is richer in vitamin D, vitamin B12, 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 1006IU of vitamin D, while sardines contain 193IU.
- 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.
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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 | +46.9% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4450mg | 307mg | 180% |
| Vitamin B12 | 12µg | 8.94µg | 128% |
| Vitamin D | 1006IU | 193IU | 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% |
| Vitamin B6 | 0.41mg | 0.167mg | 19% |
| Iron | 1.4mg | 2.92mg | 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% |
| Choline | 101.6mg | 75mg | 5% |
| Calories | 305kcal | 208kcal | 5% |
| Vitamin B1 | 0.02mg | 0.08mg | 5% |
| Manganese | 0.108mg | 5% | |
| Magnesium | 60mg | 39mg | 5% |
| Vitamin K | 7.8µg | 2.6µg | 4% |
| Potassium | 520mg | 397mg | 4% |
| Vitamin B2 | 0.19mg | 0.227mg | 3% |
| Vitamin E | 2.38mg | 2.04mg | 2% |
| Vitamin A | 47µg | 32µg | 2% |
| Zinc | 1.1mg | 1.31mg | 2% |
| Folate | 15µg | 10µg | 1% |
| 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
| 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% |