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Sardine vs Atlantic mackerel - In-Depth Nutrition Comparison

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A recap on differences between Sardine and Atlantic mackerel

  • Sardine is higher in Calcium, Phosphorus, Iron, and Copper, yet Atlantic mackerel is higher in Vitamin B12, Vitamin B6, Vitamin B2, and Magnesium.
  • Atlantic mackerel covers your daily Vitamin B12 needs 419% more than Sardine.
  • Sardine contains 25 times more Calcium than Atlantic mackerel. While Sardine contains 382mg of Calcium, Atlantic mackerel contains only 15mg.
  • The amount of Cholesterol in Atlantic mackerel is lower.

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

Infographic

Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
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 Magnesium +148.7%
Contains less Sodium -73%
Equal in Potassium - 401

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 Folate +400%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +400%
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%

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.
Sardine Atlantic mackerel
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sardine Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 24.62g 23.85g Sardine
Fats 11.45g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 208kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar 0g g Atlantic mackerel
Fiber 0g 0g
Calcium 382mg 15mg Sardine
Iron 2.92mg 1.57mg Sardine
Magnesium 39mg 97mg Atlantic mackerel
Phosphorus 490mg 278mg Sardine
Potassium 397mg 401mg Atlantic mackerel
Sodium 307mg 83mg Atlantic mackerel
Zinc 1.31mg 0.94mg Sardine
Copper 0.186mg 0.094mg Sardine
Vitamin A 108IU 180IU Atlantic mackerel
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 0.4mg Atlantic mackerel
Vitamin B1 0.08mg 0.159mg Atlantic mackerel
Vitamin B2 0.227mg 0.412mg Atlantic mackerel
Vitamin B3 5.245mg 6.85mg Atlantic mackerel
Vitamin B5 0.642mg 0.99mg Atlantic mackerel
Vitamin B6 0.167mg 0.46mg Atlantic mackerel
Folate 10µg 2µg Sardine
Vitamin B12 8.94µg 19µg Atlantic mackerel
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.267mg Sardine
Threonine 1.079mg 1.045mg Sardine
Isoleucine 1.134mg 1.099mg Sardine
Leucine 2.001mg 1.938mg Sardine
Lysine 2.26mg 2.19mg Sardine
Methionine 0.729mg 0.706mg Sardine
Phenylalanine 0.961mg 0.931mg Sardine
Valine 1.268mg 1.228mg Sardine
Histidine 0.725mg 0.702mg Sardine
Cholesterol 142mg 75mg Atlantic mackerel
Trans Fat g g
Saturated Fat 1.528g 4.176g Sardine
Monounsaturated Fat 3.869g 7.006g Atlantic mackerel
Polyunsaturated fat 5.148g 4.3g Sardine

Which food is preferable for your diet?

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

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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
131
Sardine
235
Atlantic mackerel
Mineral Summary Score
79
Sardine
44
Atlantic mackerel

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
148%
Sardine
143%
Atlantic mackerel
Carbohydrates
0%
Sardine
0%
Atlantic mackerel
Fats
53%
Sardine
82%
Atlantic mackerel

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 2.648g)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 224mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 67mg)
Which food is richer in vitamins?
Atlantic mackerel
Atlantic mackerel is relatively richer in vitamins
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)

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. Sardine - 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/175120/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.