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  6. Mackerel vs. Sardine

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.

Infographic

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.
Mackerel
Mackerel
3
:
7
Sardine
Sardine
Contains more Magnesium +53.8%
Contains more Potassium +31%
Contains more Selenium +39.3%
Contains more Calcium +478.8%
Contains more Iron +108.6%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Contains more Zinc +19.1%
Contains more Copper +86%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +53.8%
Contains more Potassium +31%
Contains more Selenium +39.3%
Contains more Calcium +478.8%
Contains more Iron +108.6%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Contains more Zinc +19.1%
Contains more Copper +86%

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.
Mackerel
Mackerel
7
:
4
Sardine
Sardine
Contains more Vitamin A +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin D +425%
Contains more Vitamin B6 +145.5%
Contains more Folate +50%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin D +425%
Contains more Vitamin B6 +145.5%
Contains more Folate +50%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Sardine
Sardine
Contains more Fats +119.2%
Contains more Other +210.2%
Contains more Protein +33.1%
Contains more Water +38.6%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +119.2%
Contains more Other +210.2%
Contains more Protein +33.1%
Contains more Water +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Sardine
Sardine
Contains more Monounsaturated Fat +115%
Contains more Polyunsaturated fat +20.6%
Contains less Saturated Fat -78.6%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +115%
Contains more Polyunsaturated fat +20.6%
Contains less Saturated 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.
Mackerel Sardine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Sardine Opinion
Protein 18.5g 24.62g Sardine
Fats 25.1g 11.45g Mackerel
Calories 305kcal 208kcal Mackerel
Calcium 66mg 382mg Sardine
Iron 1.4mg 2.92mg Sardine
Magnesium 60mg 39mg Mackerel
Phosphorus 254mg 490mg Sardine
Potassium 520mg 397mg Mackerel
Sodium 4450mg 307mg Sardine
Zinc 1.1mg 1.31mg Sardine
Copper 0.1mg 0.186mg Sardine
Manganese 0.108mg Sardine
Selenium 73.4µg 52.7µg Mackerel
Vitamin A 157IU 108IU Mackerel
Vitamin A RAE 47µg 32µg Mackerel
Vitamin E 2.38mg 2.04mg Mackerel
Vitamin D 1006IU 193IU Mackerel
Vitamin D 25.2µg 4.8µg Mackerel
Vitamin B1 0.02mg 0.08mg Sardine
Vitamin B2 0.19mg 0.227mg Sardine
Vitamin B3 3.3mg 5.245mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.41mg 0.167mg Mackerel
Folate 15µg 10µg Mackerel
Vitamin B12 12µg 8.94µg Mackerel
Vitamin K 7.8µg 2.6µg Mackerel
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 95mg 142mg Mackerel
Saturated Fat 7.148g 1.528g Sardine
Omega-3 - DHA 2.965g 0.509g Mackerel
Omega-3 - EPA 1.619g 0.473g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 3.869g Mackerel
Polyunsaturated fat 6.21g 5.148g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
212%
Mackerel
131%
Sardine
Minerals Daily Need Coverage Score
131%
Mackerel
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 4143mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 5.62g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 47mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. 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.