Sardine vs. Mackerel — Difference in Taste, Nutrition, and Health Impact
Summary
Sardine is richer in minerals and some vitamins and has lower saturated fats. It contains 24 times more calcium than mackerel. On the other hand, mackerel is lower in cholesterol and has more potassium and vitamins.
Table of contents
Introduction
Although there are a thousand different types of fish, a small group is edible. Nevertheless, fishies are the most commonly used marine food. This article shows the main nutritional differences between sardine and mackerel and their impact on human health.
Varieties
Sardines belong to the Clupeidae family, laterally flattened white fishies with a length of 20 cm. These fishes usually live in warm water.
The name Mackerels is commonly used for several different species of pelagic fish. Mackerels mainly belong to the Scombridae family; they live close to the bottom of oceans or lakes. These fishes are blue-green, on average about 30 cm long (1).
Uses
Both fishes have entirely different tastes. Sardines have a more assertive taste, while mackerel is mild and buttery.
Sardines feed on plankton more than other fishes, which means they contain no mercury. They can be used in salads, with avocado, and pasta as a snack on crackers. Mackerels are also used in salad, with a mustardy vinaigrette tossed or tucked into a sandwich with buttered bread and some fresh greens (2).
Nutrition
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
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WaterWater
+11.9%
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FatsFats
+55.5%
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OtherOther
+17.4%
Protein
Being animal food products, sardines and mackerels 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
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Sat. FatSaturated Fat
-63.4%
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Poly. FatPolyunsaturated fat
+19.7%
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Mono. FatMonounsaturated Fat
+81.1%
Vitamins
Mackerel is richer in vitamins. It contains more Vitamin A, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin B12. Just 2-3 ounces of mackerel contains an adult's daily B12 requirement (3).
Vitamin Comparison
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Vitamin EVitamin E
+∞%
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Vitamin DVitamin D
+∞%
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Vitamin KVitamin K
+∞%
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FolateFolate
+400%
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CholineCholine
+∞%
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Vitamin CVitamin C
+∞%
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Vitamin AVitamin A
+66.7%
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Vitamin B1Vitamin B1
+98.8%
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Vitamin B2Vitamin B2
+81.5%
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Vitamin B3Vitamin B3
+30.6%
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Vitamin B5Vitamin B5
+54.2%
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Vitamin B6Vitamin B6
+175.4%
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Vitamin B12Vitamin B12
+112.5%
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, sardines are 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 almost two times higher in magnesium. Mackerel is also low in sodium (6).
Mineral Comparison
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CalciumCalcium
+2446.7%
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IronIron
+86%
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CopperCopper
+97.9%
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ZincZinc
+39.4%
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PhosphorusPhosphorus
+76.3%
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ManganeseManganese
+440%
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MagnesiumMagnesium
+148.7%
Contains
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SodiumSodium
-73%
Health Impact
Both sardine and mackerel are good sources of healthy nutrients, from omega-3 fatty acids to Vitamin D and proteins.
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
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).
Regularly consuming these fish may contribute to improved lipid profiles, reduced inflammation, and enhanced endothelial function, all 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, 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 that sardines, with their high antioxidant compounds, reduce the risk of age-related macular degeneration (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 for low-fat diets. On the other hand, sardines and mackerel are excellent sources of omega-3 fats that promote weight loss and decrease belly fat in overweight individuals (14).
Side Effects
Sardines contain purines that can lead to kidney stones. Purines break down into uric acid in the human body, so they aren't a good choice for those at risk of kidney stone formation. The high sodium level of sardines may also increase calcium in your urine, another risk factor for kidney stones (15).
Sodium
Sodium is an essential mineral 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, so adjust your daily intake (16).
Other Side Effects
Studies have shown that patients should avoid fish oil from the day before chemotherapy until after. Researchers have also warned those with cancer to avoid fish oil supplements and remove herring and mackerel from the menu during chemotherapy.
Allergy
Studies show that 0.4% of adults in the USA have an allergy to shellfish. These fish contain omega-3 fatty acids, which can cause side effects, including a fishy aftertaste and gastrointestinal upset. The protein parvalbumin in the muscles of most fish can also 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).
References
- https://core.ac.uk/download/pdf/225940653.pdf
- https://www.tandfonline.com/doi/abs/10.2989/025776187784522243
- https://link.springer.com/article/10.1007/BF02982617
- https://link.springer.com/article/10.1023/A:1007327304925
- Utilization of zooplankton energy by a Pacific sardine population theteh California current
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683256/
- https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
- https://academic.oup.com/ajcn/article/94/1/26/4597878?login=true
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
- https://pubmed.ncbi.nlm.nih.gov/21914258/
- https://www.sciencedirect.com/science/article/abs/pii/S0009912012002391
- https://www.aafp.org/afp/2004/0701/p133.html
- https://www.mdpi.com/1422-0067/20/20/5028
- https://pubmed.ncbi.nlm.nih.gov/17502874/
- https://academic.oup.com/ajhp/article-abstract/63/8/772/5136008
- https://www.sciencedirect.com/science/article/pii/S2589537021000304
- https://pubmed.ncbi.nlm.nih.gov/27613460/
- https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
Infographic
Comparison summary table
Rich in minerals | |||
Lower in Saturated Fat | |||
Lower in Cholesterol | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 208kcal | 262kcal | |
Protein | 24.62g | 23.85g | |
Fats | 11.45g | 17.81g | |
Vitamin C | 0mg | 0.4mg | |
Cholesterol | 142mg | 75mg | |
Vitamin D | 193IU | ||
Magnesium | 39mg | 97mg | |
Calcium | 382mg | 15mg | |
Potassium | 397mg | 401mg | |
Iron | 2.92mg | 1.57mg | |
Copper | 0.186mg | 0.094mg | |
Zinc | 1.31mg | 0.94mg | |
Phosphorus | 490mg | 278mg | |
Sodium | 307mg | 83mg | |
Vitamin A | 108IU | 180IU | |
Vitamin A | 32µg | 54µg | |
Vitamin E | 2.04mg | ||
Vitamin D | 4.8µg | ||
Manganese | 0.108mg | 0.02mg | |
Selenium | 52.7µg | 51.6µg | |
Vitamin B1 | 0.08mg | 0.159mg | |
Vitamin B2 | 0.227mg | 0.412mg | |
Vitamin B3 | 5.245mg | 6.85mg | |
Vitamin B5 | 0.642mg | 0.99mg | |
Vitamin B6 | 0.167mg | 0.46mg | |
Vitamin B12 | 8.94µg | 19µg | |
Vitamin K | 2.6µg | ||
Folate | 10µg | 2µg | |
Choline | 75mg | ||
Saturated Fat | 1.528g | 4.176g | |
Monounsaturated Fat | 3.869g | 7.006g | |
Polyunsaturated fat | 5.148g | 4.3g | |
Tryptophan | 0.276mg | 0.267mg | |
Threonine | 1.079mg | 1.045mg | |
Isoleucine | 1.134mg | 1.099mg | |
Leucine | 2.001mg | 1.938mg | |
Lysine | 2.26mg | 2.19mg | |
Methionine | 0.729mg | 0.706mg | |
Phenylalanine | 0.961mg | 0.931mg | |
Valine | 1.268mg | 1.228mg | |
Histidine | 0.725mg | 0.702mg | |
Omega-3 - EPA | 0.473g | 0.504g | |
Omega-3 - DHA | 0.509g | 0.699g | |
Omega-3 - DPA | 0g | 0.106g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | Equal | |
Low Glycemic Index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
- 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.