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  6. Sardines vs. Mackerel

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 B12, vitamin D*, 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.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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 DVitamin D +425%
Contains more Vitamin AVitamin A +46.9%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +34.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Mackerel DV% diff.
Sodium 307mg 4450mg 180%
Vitamin B12 8.94µg 12µg 128%
Vitamin D* 193 IU 1006 IU 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%
Iron 2.92mg 1.4mg 19%
Vitamin B6 0.167mg 0.41mg 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%
Calories 208kcal 305kcal 5%
Magnesium 39mg 60mg 5%
Manganese 0.108mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Choline 75mg 101.6mg 5%
Potassium 397mg 520mg 4%
Vitamin K 2.6µg 7.8µg 4%
Vitamin B2 0.227mg 0.19mg 3%
Zinc 1.31mg 1.1mg 2%
Vitamin A 32µg 47µg 2%
Vitamin E 2.04mg 2.38mg 2%
Folate 10µg 15µg 1%
Protein per 100 calories 12g 6.1g N/A
Calories per 10 g protein 84kcal 165kcal N/A
Weight per 100 calories 48g 33g N/A
Unsaturated / Saturated Fat ratio 5.9 2 N/A
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
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 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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +115%
Contains more Poly. FatPolyunsaturated fat +20.6%

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/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.