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  6. Sardines vs. Mackerel

Sardines vs. Mackerel — In-Depth Nutrition Comparison

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A recap on the differences between sardines and mackerel

  • Sardines are higher in calcium, phosphorus, iron, and copper, yet mackerel is higher in vitamin B12, vitamin B6, vitamin B2, and magnesium.
  • Mackerel covers your daily vitamin B12 needs 419% more than sardines.
  • Sardines contain 25 times more calcium than mackerel. While sardines contain 382mg of calcium, mackerel contains only 15mg.
  • The amount of cholesterol in 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

Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
Contains more MagnesiumMagnesium +148.7%
Contains less SodiumSodium -73%
~equal in Potassium ~401mg
~equal in Selenium ~51.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
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%

All nutrients comparison - raw data values

Nutrient Sardines Mackerel DV% diff.
Vitamin B12 8.94µg 19µg 419%
Calcium 382mg 15mg 37%
Phosphorus 490mg 278mg 30%
Vitamin D 193 IU 24%
Vitamin D 4.8µg 24%
Vitamin B6 0.167mg 0.46mg 23%
Cholesterol 142mg 75mg 22%
Iron 2.92mg 1.57mg 17%
Magnesium 39mg 97mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.227mg 0.412mg 14%
Choline 75mg 14%
Saturated fat 1.528g 4.176g 12%
Fats 11.45g 17.81g 10%
Copper 0.186mg 0.094mg 10%
Sodium 307mg 83mg 10%
Vitamin B3 5.245mg 6.85mg 10%
Monounsaturated fat 3.869g 7.006g 8%
Vitamin B1 0.08mg 0.159mg 7%
Vitamin B5 0.642mg 0.99mg 7%
Polyunsaturated fat 5.148g 4.3g 6%
Manganese 0.108mg 0.02mg 4%
Calories 208kcal 262kcal 3%
Zinc 1.31mg 0.94mg 3%
Protein 24.62g 23.85g 2%
Vitamin A 32µg 54µg 2%
Selenium 52.7µg 51.6µg 2%
Vitamin K 2.6µg 2%
Folate 10µg 2µg 2%
Vitamin C 0mg 0.4mg 0%
Potassium 397mg 401mg 0%
Tryptophan 0.276mg 0.267mg 0%
Threonine 1.079mg 1.045mg 0%
Isoleucine 1.134mg 1.099mg 0%
Leucine 2.001mg 1.938mg 0%
Lysine 2.26mg 2.19mg 0%
Methionine 0.729mg 0.706mg 0%
Phenylalanine 0.961mg 0.931mg 0%
Valine 1.268mg 1.228mg 0%
Histidine 0.725mg 0.702mg 0%
Omega-3 - EPA 0.473g 0.504g N/A
Omega-3 - DHA 0.509g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +11.9%
Contains more FatsFats +55.5%
Contains more OtherOther +17.4%
~equal in Protein ~23.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Poly. FatPolyunsaturated fat +19.7%
Contains more Mono. FatMonounsaturated fat +81.1%

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