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  6. Mackerel vs. Sardines

Mackerel vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and sardines

  • Mackerel is higher in vitamin B12, vitamin B6, vitamin B2, and magnesium, yet sardines are higher in calcium, phosphorus, iron, and copper.
  • Mackerel covers your daily vitamin B12 needs 419% more than sardines.
  • Mackerel contains 3 times more vitamin B6 than sardines. While mackerel contains 0.46mg of vitamin B6, sardines contain only 0.167mg.
  • The amount of saturated fat in sardines is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Mackerel vs Sardines infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +148.7%
Contains less SodiumSodium -73%
Contains more CalciumCalcium +2446.7%
Contains more IronIron +86%
Contains more CopperCopper +97.9%
Contains more ZincZinc +39.4%
Contains more PhosphorusPhosphorus +76.3%
Contains more ManganeseManganese +440%
~equal in Potassium ~397mg
~equal in Selenium ~52.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +68.8%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +175.4%
Contains more Vitamin B12Vitamin B12 +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Mackerel Sardines DV% diff.
Vitamin B12 19µg 8.94µg 419%
Calcium 15mg 382mg 37%
Phosphorus 278mg 490mg 30%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Vitamin B6 0.46mg 0.167mg 23%
Cholesterol 75mg 142mg 22%
Iron 1.57mg 2.92mg 17%
Magnesium 97mg 39mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.412mg 0.227mg 14%
Choline 75mg 14%
Saturated fat 4.176g 1.528g 12%
Fats 17.81g 11.45g 10%
Copper 0.094mg 0.186mg 10%
Sodium 83mg 307mg 10%
Vitamin B3 6.85mg 5.245mg 10%
Monounsaturated fat 7.006g 3.869g 8%
Vitamin B1 0.159mg 0.08mg 7%
Vitamin B5 0.99mg 0.642mg 7%
Polyunsaturated fat 4.3g 5.148g 6%
Manganese 0.02mg 0.108mg 4%
Calories 262kcal 208kcal 3%
Zinc 0.94mg 1.31mg 3%
Protein 23.85g 24.62g 2%
Vitamin A 54µg 32µg 2%
Selenium 51.6µg 52.7µg 2%
Vitamin K 2.6µg 2%
Folate 2µg 10µg 2%
Protein per 100 calories 9.1g 12g N/A
Calories per 10 g protein 110kcal 84kcal N/A
Weight per 100 calories 38g 48g N/A
Unsaturated / Saturated Fat ratio 2.7 5.9 N/A
Vitamin C 0.4mg 0mg 0%
Potassium 401mg 397mg 0%
Tryptophan 0.267mg 0.276mg 0%
Threonine 1.045mg 1.079mg 0%
Isoleucine 1.099mg 1.134mg 0%
Leucine 1.938mg 2.001mg 0%
Lysine 2.19mg 2.26mg 0%
Methionine 0.706mg 0.729mg 0%
Phenylalanine 0.931mg 0.961mg 0%
Valine 1.228mg 1.268mg 0%
Histidine 0.702mg 0.725mg 0%
Omega-3 (EPA) 0.504g 0.473g N/A
Omega-3 (DHA) 0.699g 0.509g N/A
Omega-3 (DPA) 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +55.5%
Contains more WaterWater +11.9%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +81.1%
Contains less Sat. FatSaturated fat -63.4%
Contains more Poly. FatPolyunsaturated fat +19.7%

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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/175120/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.