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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +31%
Contains more Magnesium +53.8%
Contains more Iron +108.6%
Contains more Calcium +478.8%
Contains more Copper +86%
Contains more Zinc +19.1%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Potassium +31%
Contains more Magnesium +53.8%
Contains more Iron +108.6%
Contains more Calcium +478.8%
Contains more Copper +86%
Contains more Zinc +19.1%
Contains more Phosphorus +92.9%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Folate +50%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
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 Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Folate +50%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
131
Sardine
Mineral Summary Score
114
Mackerel
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
148%
Sardine
Carbohydrates
0%
Mackerel
0%
Sardine
Fats
116%
Mackerel
53%
Sardine

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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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.

All nutrients comparison - raw data values

Nutrient Mackerel Sardine Opinion
Calories 305 208 Mackerel
Protein 18.5 24.62 Sardine
Fats 25.1 11.45 Mackerel
Vitamin C 0 0
Carbs 0 0
Cholesterol 95 142 Mackerel
Vitamin D 1006 193 Mackerel
Iron 1.4 2.92 Sardine
Calcium 66 382 Sardine
Potassium 520 397 Mackerel
Magnesium 60 39 Mackerel
Sugar 0 0
Fiber 0 0
Copper 0.1 0.186 Sardine
Zinc 1.1 1.31 Sardine
Starch
Phosphorus 254 490 Sardine
Sodium 4450 307 Sardine
Vitamin A 157 108 Mackerel
Vitamin E 2.38 2.04 Mackerel
Vitamin D 25.2 4.8 Mackerel
Vitamin B1 0.02 0.08 Sardine
Vitamin B2 0.19 0.227 Sardine
Vitamin B3 3.3 5.245 Sardine
Vitamin B5 0.642 Sardine
Vitamin B6 0.41 0.167 Mackerel
Vitamin B12 12 8.94 Mackerel
Vitamin K 7.8 2.6 Mackerel
Folate 15 10 Mackerel
Trans Fat
Saturated Fat 7.148 1.528 Sardine
Monounsaturated Fat 8.32 3.869 Mackerel
Polyunsaturated fat 6.21 5.148 Mackerel
Tryptophan 0.276 Sardine
Threonine 1.079 Sardine
Isoleucine 1.134 Sardine
Leucine 2.001 Sardine
Lysine 2.26 Sardine
Methionine 0.729 Sardine
Phenylalanine 0.961 Sardine
Valine 1.268 Sardine
Histidine 0.725 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.