Mackerel vs. Sardines — In-Depth Nutrition Comparison
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A recap on the differences between mackerel and sardines
- Mackerel is higher in vitamin B12, vitamin B6, vitamin B2, and magnesium, yet sardines are higher in calcium, phosphorus, iron, and copper.
- Mackerel covers your daily vitamin B12 needs 419% more than sardines.
- Mackerel contains 3 times more vitamin B6 than sardines. While mackerel contains 0.46mg of vitamin B6, sardines contain only 0.167mg.
- The amount of saturated fat in sardines is lower.
Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
Infographic
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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 MagnesiumMagnesium | +148.7% |
| Contains less SodiumSodium | -73% |
| Contains more CalciumCalcium | +2446.7% |
| Contains more IronIron | +86% |
| Contains more CopperCopper | +97.9% |
| Contains more ZincZinc | +39.4% |
| Contains more PhosphorusPhosphorus | +76.3% |
| Contains more ManganeseManganese | +440% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +68.8% |
| Contains more Vitamin B1Vitamin B1 | +98.8% |
| Contains more Vitamin B2Vitamin B2 | +81.5% |
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B5Vitamin B5 | +54.2% |
| Contains more Vitamin B6Vitamin B6 | +175.4% |
| Contains more Vitamin B12Vitamin B12 | +112.5% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 8.94µg | 419% |
| Calcium | 15mg | 382mg | 37% |
| Phosphorus | 278mg | 490mg | 30% |
| Vitamin D | 193 IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Vitamin B6 | 0.46mg | 0.167mg | 23% |
| Cholesterol | 75mg | 142mg | 22% |
| Iron | 1.57mg | 2.92mg | 17% |
| Magnesium | 97mg | 39mg | 14% |
| Vitamin E | 2.04mg | 14% | |
| Vitamin B2 | 0.412mg | 0.227mg | 14% |
| Choline | 75mg | 14% | |
| Saturated fat | 4.176g | 1.528g | 12% |
| Fats | 17.81g | 11.45g | 10% |
| Copper | 0.094mg | 0.186mg | 10% |
| Sodium | 83mg | 307mg | 10% |
| Vitamin B3 | 6.85mg | 5.245mg | 10% |
| Monounsaturated fat | 7.006g | 3.869g | 8% |
| Vitamin B1 | 0.159mg | 0.08mg | 7% |
| Vitamin B5 | 0.99mg | 0.642mg | 7% |
| Polyunsaturated fat | 4.3g | 5.148g | 6% |
| Manganese | 0.02mg | 0.108mg | 4% |
| Calories | 262kcal | 208kcal | 3% |
| Zinc | 0.94mg | 1.31mg | 3% |
| Protein | 23.85g | 24.62g | 2% |
| Vitamin A | 54µg | 32µg | 2% |
| Selenium | 51.6µg | 52.7µg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Folate | 2µg | 10µg | 2% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Potassium | 401mg | 397mg | 0% |
| Tryptophan | 0.267mg | 0.276mg | 0% |
| Threonine | 1.045mg | 1.079mg | 0% |
| Isoleucine | 1.099mg | 1.134mg | 0% |
| Leucine | 1.938mg | 2.001mg | 0% |
| Lysine | 2.19mg | 2.26mg | 0% |
| Methionine | 0.706mg | 0.729mg | 0% |
| Phenylalanine | 0.931mg | 0.961mg | 0% |
| Valine | 1.228mg | 1.268mg | 0% |
| Histidine | 0.702mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.504g | 0.473g | N/A |
| Omega-3 - DHA | 0.699g | 0.509g | N/A |
| Omega-3 - DPA | 0.106g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55.5% |
| Contains more OtherOther | +17.4% |
| Contains more WaterWater | +11.9% |
~equal in
Protein
~24.62g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +81.1% |
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +19.7% |
