Sardine vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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The main differences between sardine and atlantic Mackerel
- Sardine is richer in phosphorus, calcium, iron, selenium, copper, and vitamin B12, yet atlantic Mackerel is richer in vitamin D, vitamin B3, and vitamin B6.
- Daily need coverage for vitamin D for atlantic Mackerel is 75% higher.
- Sardine contains 32 times more Calcium than atlantic Mackerel. Sardine contains 382mg of Calcium, while atlantic Mackerel contains 12mg.
- Atlantic Mackerel contains less cholesterol.
Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, mackerel, Atlantic, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +3083.3% |
| Contains more PotassiumPotassium | +26.4% |
| Contains more IronIron | +79.1% |
| Contains more CopperCopper | +154.8% |
| Contains more ZincZinc | +107.9% |
| Contains more PhosphorusPhosphorus | +125.8% |
| Contains more ManganeseManganese | +620% |
| Contains more SeleniumSelenium | +19.5% |
| Contains more MagnesiumMagnesium | +94.9% |
| Contains less SodiumSodium | -70.7% |
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 EVitamin E | +34.2% |
| Contains more FolateFolate | +900% |
| Contains more CholineCholine | +15.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +54.6% |
| Contains more Vitamin DVitamin D | +235.4% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +37.4% |
| Contains more Vitamin B3Vitamin B3 | +73.1% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +138.9% |
| Contains more Vitamin KVitamin K | +92.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
| Contains more ProteinProtein | +32.4% |
| Contains more FatsFats | +21.3% |
~equal in
Carbs
~0g
~equal in
Water
~63.55g
~equal in
Other
~3.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.528 g
Monounsaturated Fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated Fat:
Sat. Fat
3.257 g
Monounsaturated Fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
| Contains less Sat. FatSaturated Fat | -53.1% |
| Contains more Poly. FatPolyunsaturated fat | +53.7% |
| Contains more Mono. FatMonounsaturated Fat | +41% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 208kcal | 205kcal |
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| Protein | 24.62g | 18.6g |
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| Fats | 11.45g | 13.89g |
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| Vitamin C | 0mg | 0.4mg |
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| Cholesterol | 142mg | 70mg |
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| Vitamin D | 193IU | 643IU |
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| Magnesium | 39mg | 76mg |
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| Calcium | 382mg | 12mg |
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| Potassium | 397mg | 314mg |
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| Iron | 2.92mg | 1.63mg |
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| Copper | 0.186mg | 0.073mg |
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| Zinc | 1.31mg | 0.63mg |
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| Phosphorus | 490mg | 217mg |
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| Sodium | 307mg | 90mg |
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| Vitamin A | 108IU | 167IU |
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| Vitamin A | 32µg | 50µg |
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| Vitamin E | 2.04mg | 1.52mg |
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| Vitamin D | 4.8µg | 16.1µg |
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| Manganese | 0.108mg | 0.015mg |
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| Selenium | 52.7µg | 44.1µg |
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| Vitamin B1 | 0.08mg | 0.176mg |
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| Vitamin B2 | 0.227mg | 0.312mg |
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| Vitamin B3 | 5.245mg | 9.08mg |
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| Vitamin B5 | 0.642mg | 0.856mg |
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| Vitamin B6 | 0.167mg | 0.399mg |
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| Vitamin B12 | 8.94µg | 8.71µg |
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| Vitamin K | 2.6µg | 5µg |
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| Folate | 10µg | 1µg |
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| Choline | 75mg | 65mg |
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| Saturated Fat | 1.528g | 3.257g |
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| Monounsaturated Fat | 3.869g | 5.456g |
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| Polyunsaturated fat | 5.148g | 3.35g |
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| Tryptophan | 0.276mg | 0.208mg |
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| Threonine | 1.079mg | 0.815mg |
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| Isoleucine | 1.134mg | 0.857mg |
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| Leucine | 2.001mg | 1.512mg |
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| Lysine | 2.26mg | 1.708mg |
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| Methionine | 0.729mg | 0.551mg |
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| Phenylalanine | 0.961mg | 0.726mg |
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| Valine | 1.268mg | 0.958mg |
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| Histidine | 0.725mg | 0.548mg |
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| Omega-3 - EPA | 0.473g | 0.898g |
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| Omega-3 - DHA | 0.509g | 1.401g |
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| Omega-3 - DPA | 0g | 0.212g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
124%
161%
Minerals Daily Need Coverage Score
94%
54%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 1.729g)
Which food is lower in Cholesterol?
Atlantic Mackerel is lower in Cholesterol (difference - 72mg)
Which food contains less Sodium?
Atlantic Mackerel contains less Sodium (difference - 217mg)
Which food is lower in glycemic index?
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)