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Sardine vs. Mackerel — In-Depth Nutrition Comparison

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How are Sardine and Mackerel different?

  • Sardine is richer in Phosphorus, Calcium, and Iron, while Mackerel is higher in Vitamin D, Vitamin B12, Selenium, and Vitamin B6.
  • Mackerel covers your daily need of Sodium 180% more than Sardine.
  • Sardine contains 6 times more Calcium than Mackerel. Sardine contains 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.

Infographic

Sardine vs 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.
Contains more Calcium +478.8%
Contains more Iron +108.6%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Contains more Zinc +19.1%
Contains more Copper +86%
Contains more Magnesium +53.8%
Contains more Potassium +31%
Contains more Selenium +39.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +478.8%
Contains more Iron +108.6%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Contains more Zinc +19.1%
Contains more Copper +86%
Contains more Magnesium +53.8%
Contains more Potassium +31%
Contains more Selenium +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 B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%
Contains more Vitamin A +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin D +425%
Contains more Vitamin B6 +145.5%
Contains more Folate +50%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%
Contains more Vitamin A +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin D +425%
Contains more Vitamin B6 +145.5%
Contains more Folate +50%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.1%
Contains more Water +38.6%
Contains more Fats +119.2%
Contains more Other +210.2%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +33.1%
Contains more Water +38.6%
Contains more Fats +119.2%
Contains more Other +210.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +115%
Contains more Polyunsaturated fat +20.6%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +115%
Contains more Polyunsaturated fat +20.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Mackerel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Mackerel Opinion
Protein 24.62g 18.5g Sardine
Fats 11.45g 25.1g Mackerel
Calories 208kcal 305kcal Mackerel
Calcium 382mg 66mg Sardine
Iron 2.92mg 1.4mg Sardine
Magnesium 39mg 60mg Mackerel
Phosphorus 490mg 254mg Sardine
Potassium 397mg 520mg Mackerel
Sodium 307mg 4450mg Sardine
Zinc 1.31mg 1.1mg Sardine
Copper 0.186mg 0.1mg Sardine
Manganese 0.108mg Sardine
Selenium 52.7µg 73.4µg Mackerel
Vitamin A 108IU 157IU Mackerel
Vitamin A RAE 32µg 47µg Mackerel
Vitamin E 2.04mg 2.38mg Mackerel
Vitamin D 193IU 1006IU Mackerel
Vitamin D 4.8µg 25.2µg Mackerel
Vitamin B1 0.08mg 0.02mg Sardine
Vitamin B2 0.227mg 0.19mg Sardine
Vitamin B3 5.245mg 3.3mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.41mg Mackerel
Folate 10µg 15µg Mackerel
Vitamin B12 8.94µg 12µg Mackerel
Vitamin K 2.6µg 7.8µg Mackerel
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg 95mg Mackerel
Saturated Fat 1.528g 7.148g Sardine
Omega-3 - DHA 0.509g 2.965g Mackerel
Omega-3 - EPA 0.473g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 3.869g 8.32g Mackerel
Polyunsaturated fat 5.148g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
131%
Sardine
212%
Mackerel
Minerals Daily Need Coverage Score
94%
Sardine
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 4143mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 5.62g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 47mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.