Sardines vs. Mackerel — In-Depth Nutrition Comparison
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How are sardines and mackerel different?
- Sardines are richer in phosphorus, calcium, and iron, while mackerel is higher in vitamin D, vitamin B12, selenium, and vitamin B6.
- Mackerel covers your daily need for sodium, 180% more than sardines.
- Sardines contain 6 times more calcium than mackerel. Sardines contain 382mg of calcium, while mackerel contains 66mg.
- Mackerel is lower in cholesterol.
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, mackerel, salted types were used in this article.
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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 | +478.8% |
| Contains more IronIron | +108.6% |
| Contains more CopperCopper | +86% |
| Contains more ZincZinc | +19.1% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +31% |
| Contains more SeleniumSelenium | +39.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
| Contains more Vitamin B3Vitamin B3 | +58.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +46.9% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin DVitamin D | +425% |
| Contains more Vitamin B6Vitamin B6 | +145.5% |
| Contains more Vitamin B12Vitamin B12 | +34.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +35.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 307mg | 4450mg | 180% |
| Vitamin B12 | 8.94µg | 12µg | 128% |
| Vitamin D | 193IU | 1006IU | 102% |
| Vitamin D | 4.8µg | 25.2µg | 102% |
| Selenium | 52.7µg | 73.4µg | 38% |
| Phosphorus | 490mg | 254mg | 34% |
| Calcium | 382mg | 66mg | 32% |
| Saturated fat | 1.528g | 7.148g | 26% |
| Fats | 11.45g | 25.1g | 21% |
| Vitamin B6 | 0.167mg | 0.41mg | 19% |
| Iron | 2.92mg | 1.4mg | 19% |
| Cholesterol | 142mg | 95mg | 16% |
| Vitamin B5 | 0.642mg | 13% | |
| Protein | 24.62g | 18.5g | 12% |
| Vitamin B3 | 5.245mg | 3.3mg | 12% |
| Monounsaturated fat | 3.869g | 8.32g | 11% |
| Copper | 0.186mg | 0.1mg | 10% |
| Polyunsaturated fat | 5.148g | 6.21g | 7% |
| Choline | 75mg | 101.6mg | 5% |
| Calories | 208kcal | 305kcal | 5% |
| Vitamin B1 | 0.08mg | 0.02mg | 5% |
| Manganese | 0.108mg | 5% | |
| Magnesium | 39mg | 60mg | 5% |
| Vitamin K | 2.6µg | 7.8µg | 4% |
| Potassium | 397mg | 520mg | 4% |
| Vitamin B2 | 0.227mg | 0.19mg | 3% |
| Vitamin E | 2.04mg | 2.38mg | 2% |
| Vitamin A | 32µg | 47µg | 2% |
| Zinc | 1.31mg | 1.1mg | 2% |
| Folate | 10µg | 15µg | 1% |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 1.619g | N/A |
| Omega-3 - DHA | 0.509g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.1% |
| Contains more WaterWater | +38.6% |
| Contains more FatsFats | +119.2% |
| Contains more OtherOther | +210.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.6% |
| Contains more Mono. FatMonounsaturated fat | +115% |
| Contains more Poly. FatPolyunsaturated fat | +20.6% |