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  6. Sardines vs. Atlantic Mackerel

Sardines vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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The main differences between sardines and atlantic Mackerel

  • Sardines are 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.
  • Sardines contain 32 times more calcium than atlantic Mackerel. Sardines contain 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

Sardines vs Atlantic Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
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 +56.3%
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%
~equal in Vitamin B12 ~8.71µg

All nutrients comparison - raw data values

Nutrient Sardines Atlantic Mackerel DV% diff.
Vitamin D 4.8µg 16.1µg 57%
Vitamin D 193IU 643IU 56%
Phosphorus 490mg 217mg 39%
Calcium 382mg 12mg 37%
Vitamin B3 5.245mg 9.08mg 24%
Cholesterol 142mg 70mg 24%
Vitamin B6 0.167mg 0.399mg 18%
Iron 2.92mg 1.63mg 16%
Selenium 52.7µg 44.1µg 16%
Copper 0.186mg 0.073mg 13%
Polyunsaturated fat 5.148g 3.35g 12%
Protein 24.62g 18.6g 12%
Vitamin B12 8.94µg 8.71µg 10%
Magnesium 39mg 76mg 9%
Sodium 307mg 90mg 9%
Vitamin B1 0.08mg 0.176mg 8%
Saturated fat 1.528g 3.257g 8%
Vitamin B2 0.227mg 0.312mg 7%
Zinc 1.31mg 0.63mg 6%
Manganese 0.108mg 0.015mg 4%
Monounsaturated fat 3.869g 5.456g 4%
Vitamin B5 0.642mg 0.856mg 4%
Fats 11.45g 13.89g 4%
Vitamin E 2.04mg 1.52mg 3%
Potassium 397mg 314mg 2%
Vitamin K 2.6µg 5µg 2%
Folate 10µg 1µg 2%
Choline 75mg 65mg 2%
Vitamin A 32µg 50µg 2%
Calories 208kcal 205kcal 0%
Vitamin C 0mg 0.4mg 0%
Tryptophan 0.276mg 0.208mg 0%
Threonine 1.079mg 0.815mg 0%
Isoleucine 1.134mg 0.857mg 0%
Leucine 2.001mg 1.512mg 0%
Lysine 2.26mg 1.708mg 0%
Methionine 0.729mg 0.551mg 0%
Phenylalanine 0.961mg 0.726mg 0%
Valine 1.268mg 0.958mg 0%
Histidine 0.725mg 0.548mg 0%
Omega-3 - EPA 0.473g 0.898g N/A
Omega-3 - DHA 0.509g 1.401g N/A
Omega-3 - DPA 0g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
19% 14% 64% 4%
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
27% 45% 28%
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%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.