Mackerel vs. Sardine — Health Impact and Nutrition Comparison

Macronutrients

Sardines and mackerel are rich in healthy compounds and macronutrients. To better understand the difference between them, we created a nutritional infographic. It shows that sardine is higher in water and protein, while mackerel is richer in fats. Let's examine these differences in detail.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Mackerel

2

:

2

Sardine

Contains more Fats +55.5%

Contains more Other +17.4%

Contains more Water +11.9%

Equal in Protein - 24.62

Mackerel

Protein: 23.85 g

Fats: 17.81 g

Carbs: 0 g

Water: 53.27 g

Other: 5.07 g

Sardine

Protein: 24.62 g

Fats: 11.45 g

Carbs: 0 g

Water: 59.61 g

Other: 4.32 g

Contains more Fats +55.5%

Contains more Other +17.4%

Contains more Water +11.9%

Equal in Protein - 24.62

Protein

Being animal food products, sardine and mackerel are both rich in protein. However, sardine is slightly higher in protein than mackerel. Fish are considered white meat and are a great source of essential amino acids. 

Fats

Mackerel is 8g higher in fats than the sardine. It is 4 times richer in saturated and two times higher in monounsaturated fats. Sardine contains more amounts of polyunsaturated fats. 

It is surprising that sardine is 67mg higher in cholesterol. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mackerel

1

:

2

Sardine

Contains more Monounsaturated Fat +81.1%

Contains less Saturated Fat -63.4%

Contains more Polyunsaturated fat +19.7%

Mackerel

Saturated Fat: 4.176 g

Monounsaturated Fat: 7.006 g

Polyunsaturated fat: 4.3 g

Sardine

Saturated Fat: 1.528 g

Monounsaturated Fat: 3.869 g

Polyunsaturated fat: 5.148 g

Contains more Monounsaturated Fat +81.1%

Contains less Saturated Fat -63.4%

Contains more Polyunsaturated fat +19.7%

Vitamins

Mackerel is richer in vitamins. It contains more Vitamin A, Vitamin C,  Vitamin B1, Vitamin B2, B3, B5, B6, and B12. Just 2-3 ounces of mackerel contains an adult's daily B12 requirement. 

Sardine has more mackerel is also higher than mackerel [3].

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

8

:

4

Sardine

Contains more Vitamin A +66.7%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +98.8%

Contains more Vitamin B2 +81.5%

Contains more Vitamin B3 +30.6%

Contains more Vitamin B5 +54.2%

Contains more Vitamin B6 +175.4%

Contains more Vitamin B12 +112.5%

Contains more Folate +400%

Mackerel

Sardine

Contains more Vitamin A +66.7%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +98.8%

Contains more Vitamin B2 +81.5%

Contains more Vitamin B3 +30.6%

Contains more Vitamin B5 +54.2%

Contains more Vitamin B6 +175.4%

Contains more Vitamin B12 +112.5%

Contains more Folate +400%

Calories

Both of these fishes tend to be high in calories. However, mackerel contains more calories than crab meat. This fish contains 262 calories per 100 g, whereas sardine contains 208 calories per 100 g [4] [5].

Minerals

Overall, sardine is relatively richer in some vitamins than mackerel. It contains more iron, copper, calcium, zinc, and phosphorus. The level of calcium in sardine is 24 times higher than in mackerel. On the other hand, mackerel is higher in magnesium almost two times. Mackerel is also low in sodium [6].

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

3

:

7

Sardine

Contains more Magnesium +148.7%

Contains less Sodium -73%

Contains more Calcium +2446.7%

Contains more Iron +86%

Contains more Phosphorus +76.3%

Contains more Zinc +39.4%

Contains more Copper +97.9%

Contains more Manganese +440%

Equal in Potassium - 397

Equal in Selenium - 52.7

Mackerel

Sardine

Contains more Magnesium +148.7%

Contains less Sodium -73%

Contains more Calcium +2446.7%

Contains more Iron +86%

Contains more Phosphorus +76.3%

Contains more Zinc +39.4%

Contains more Copper +97.9%

Contains more Manganese +440%

Equal in Potassium - 397

Equal in Selenium - 52.7

Diabetes

Including fish oil in your daily meal or diet can improve metabolic features connected with type 2 diabetes. Studies show that fish oil may lower the risk of impaired glucose tolerance and hepatic steatosis. N–3 fatty acids from fatty fish and n–6 fatty acids from linoleic acid are recommended for patients with type 2 diabetes because of their positive effects on lipoprotein concentrations. Sardines and mackerels are also good sources of magnesium, which deficiency has been associated with chronic diseases such as diabetes mellitus [7] [8].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Eating two servings of fatty fish per week, which is equivalent to 250 milligrams of omega-3 fatty acids, may help reduce cardiovascular risk (the risk of myocardial infarction, stroke, and overall cardiovascular mortality) [9, 10].

Regular consumption of these fish may contribute to improved lipid profiles, reduced inflammation, and enhanced endothelial function, all of which are beneficial for heart health.

Choosing between them may depend on personal taste, availability, and considerations like sustainability and mercury levels.

In summary, incorporating oily fish like sardines or mackerel into a balanced diet can be a heart-healthy choice, providing essential nutrients and potential protection against cardiovascular disease.

Bone Health

Vitamin D, calcium, and phosphorus are essential elements for bone health.

Sardines are good sources of calcium, providing about a third of the amount needed by the average person in each serving. They are also rich in phosphorus and Vitamin D, which are vital to this process since they allow your body to absorb calcium [11].

Good Eye Health

According to the study, omega three fats may reduce inflammation, improving dry eye symptoms. Also, they can reduce abnormal vessel growth in those with diabetic retinopathy.

Similar studies have shown a reduction in the risk of age-related macular degeneration due to sardine's high antioxidant compounds [12].

Boost Immune System

Research shows that bioactive proteins, peptides from fish high in omega-3 fats, have immunomodulatory effects. Besides, mackerel contains a high amount of selenium and magnesium, which have – antioxidant activities and may help lower oxidative stress levels in the body, reducing inflammation and enhancing immunity [13].

Weight Loss

Sardines are low in calories and fats and high in protein. Protein may help you to feel full for longer. As a result, it reduces the total number of calories you eat. Sardines are a good choice in the case of low-fat diets. On the other hand, sardines and mackerels are excellent sources of omega-3 fats that promote weight loss and decrease belly fat in overweight individuals [14].

Sodium

Sodium is an essential mineral that is needed by our body. Nevertheless, it is better to control sodium intake to less than 2,3 mg daily. Too much salt may cause swollen hands and kidney stones. Mackerel contains high sodium to adjust your daily intake [16]. 

Other side effects

According to studies, patients should avoid fish oil from the day before chemotherapy until after. Also, researchers warn those with cancer to avoid fish oil supplements and remove herring and mackerel from the menu during chemotherapy.

Allergy

Based on studies, 0.4% of adults in the USA have an allergy to shellfish. These fishes contain omega-3 fatty acids, which can have side effects, including a fishy aftertaste and gastrointestinal upset. The protein parvalbumin in the muscles of most fish can cause allergies. Symptoms are expected, including hives, skin rashes, headaches, diarrhea, and difficulty breathing. However, this is dose-dependent and should be chosen carefully (17).

Mercury Poisoning

The mercury in seafood depends on species and environmental pollution levels. In particular, King mackerel contains a high amount of mercury, but you can substitute it with Atlantic mackerel due to its low mercury levels.

Sardines have a low mercury content because they eat plankton (18).