Mackerel vs Sardines – What’s the Difference? Let’s Compare
Of the thousands of different types of fish out there, mackerel and sardines are two very popular varieties. Although widely sought after mackerel and sardines have many differences. Mackerel vs sardines, let’s compare.
Sardines and mackerel are saltwater fish. Mackerel are larger and weigh more than sardines. Atlantic mackerel contains more Omega-3 fatty acids and total fat. Sardines contains more protein, calcium, potassium and iron.
This article will examine their differences in complete detail. Included is a side-by-side comparison of all their nutrients. In addition, I’ll compare their benefits, tastes, textures, mercury levels and costs.
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Mackerel and Sardines Nutrient Comparison
As a Certified Health Coach many clients ask me about food comparisons including mackerel and sardines. I purchase and consume fish every week. Therefore, I have researched this topic in the past and present. Let’s examine them closely.
For the nutrient comparison, the table below compares 4 ounces of raw Atlantic mackerel to 4 ounces of sardines. The sardines are canned, packed in water, boneless and skinless.
Sardines are extremely perishable, which is why it’s difficult to find them fresh. Almost everywhere, you’ll find them canned which is why I compare the canned sardines first. Down further, I compare canned sardines to canned mackerel.
| Nutrient | Sardines, raw Canned(4 Ounces) | Atlantic Mackerel, rawFresh(4 Ounces) |
| Calories | 210 | 232 |
| Fat | 12 g | 16 g |
| Saturated Fat | 3.0 g | 3.7 g |
| Cholesterol | 69 mg | 79 mg |
| Protein | 24 g | 21 g |
| Omega-3 | 1.65 g | 2.85 g |
| B-6 | 0.1 mg | 0.4 mg |
| B-12 | 10.2 mcg | 9.8 mcg |
| Thiamin | 0.05 mg | 0.20 mg |
| Riboflavin | 0.26 mg | 0.35 mg |
| B5 | 0.6 mg | 0.9 mg |
| Iron | 2.6 mg | 1.8 mg |
| Niacin | 4.7 mg | 10.2 mg |
| Folate | 27.2 mcg | 1.1 mcg |
| Potassium | 386 mg | 356 mg |
| Magnesium | 38 mg | 86 mg |
| Phosphorus | 415 mg | 246 mg |
| Calcium | 272.1 mg | 13.6 mg |
| Zinc | 1.5 mg | 0.7 mg |
| Selenium | 46.0 mcg | 50.0 mcg |
Both fish have a good amount of various vitamins and minerals. They both have a high percentage of omega-3 fatty acids. Let’s examine which one has more nutrients.
Atlantic mackerel has a higher number of omega-3 fatty acids, total fat, B-6, thiamin, riboflavin, B5, niacin, magnesium and selenium. Sardines contains less calories and more protein, B-12, iron, folate, potassium, phosphorus, calcium and zinc.
Canned Mackerel vs Canned Sardines: Nutrition Values
For those who are interested in canned mackerel vs canned sardines, I put together a table of their nutrients. I included canned jack mackerel.
| Nutrient | Sardines, raw Canned(4 Ounces) | Jack Mackerel, rawCanned(4 Ounces) |
| Calories | 210 | 156 |
| Fat | 12 g | 6.3 g |
| Saturated Fat | 3.0 g | 1.9 g |
| Cholesterol | 69 mg | 79 mg |
| Protein | 24 g | 23 g |
| Sodium | 469 mg | 379 mg |
| B-6 | 0.1 mg | 0.2 mg |
| B-12 | 10.2 mcg | 6.9 mcg |
| Thiamin | 0.05 mg | 0.04 mg |
| Riboflavin | 0.26 mg | 0.21 mg |
| B5 | 0.6 mg | 0.4 mg |
| Iron | 2.6 mg | 2.0 mg |
| Niacin | 4.7 mg | 6.2 mg |
| Folate | 27.2 mcg | 5.0 mcg |
| Potassium | 386 mg | 194 mg |
| Magnesium | 38 mg | 37 mg |
| Phosphorus | 415 mg | 301 mg |
| Calcium | 272 mg | 241 mg |
| Zinc | 1.5 mg | 1.0 mg |
| Selenium | 46.0 mcg | 37.7 mcg |
Comparing canned sardines to canned mackerel we may come to a different conclusion on which fish contains more nutrients. Let’s compare.
Canned sardines have a higher percentage of vitamins and minerals. Canned sardines provide a higher number of protein, B12, thiamin, riboflavin, B5, iron, folate, potassium, magnesium, phosphorus, calcium, zinc and selenium.
How does canned salmon compare to frozen salmon? I compare the two in this article, Frozen Salmon vs. canned Salmon: Which Is Healthier?
Sardines: Health Benefits
Sardines are at the top of the list of fish with major health benefits. While both sardines and mackerel contain a multitude of vitamins and minerals, sardines do contain more B12 vitamins than mackerel.
A serving of sardines will provide your heart with 1.65 grams of omega-3 fatty acids. That number is one of the highest levels you can get in a fish 3.
Sardines also contain large amounts of Vitamin D, which is one of the vitamins keeping your bones strong and healthy. They also have copious amounts of sodium, zinc, magnesium, calcium, iron, and several other minerals.
The only thing to watch for when eating sardines is the higher sodium levels, which could negatively affect people with any sort of hypersensitivity to sodium. Be mindful of the sodium quantity in the sardines you choose to purchase.
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With no carbohydrates, lots of proteins and plenty of healthy fats, sardines seem to be a great kind of healthy food to incorporate into your diet 4.
They have a full, oily flavor that may be a little difficult to get used to at first. Although the oils and other nutrients they contain are healthy and necessary for a balanced diet.
At the end of the day, sardines are definitely a healthy choice when eaten in the right quantities. They can usually be found at grocery stores, though they are only usually found in one form: Canned rather than fresh.
Mackerel, on the other hand, can be found in several forms with several cuts. Let’s take a good look at what else mackerel has to offer.
Mackerel: Health Benefits
Like sardines, mackerel have many health benefits. As mentioned before, mackerel is rich in nutrients and vitamins B6, thiamin, riboflavin, B5, niacin, magnesium and selenium.
The high amounts of B vitamins found in mackerel are a great way to keep your DNA and blood cells healthy. Additionally, the omega-3 fatty acids in mackerel may significantly decrease your risk of contracting diseases like cancer, dementia, cardiovascular disease and several others as well that are common.
In addition, omega-3 fatty acids may help lower the risk of heart attack, stroke and help maintain healthy blood vessels 5.
Both mackerel and sardines contain good amounts of potassium, but the sardines have more. Potassium is beneficial for combating high sodium intake because it helps the body reduce fluids and rids excess sodium 6.
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In addition, potassium helps the blood vessel walls to relax. This is important because a stiffer blood vessel makes the heart pump harder and increases blood pressure.
A large number of scientific studies have shown an association between low potassium levels and higher blood pressure 7.
Just as with sardines, you don’t want to over inflate your diet with mackerel. There is a lot it can do for you as far as health is concerned, but exercise a little bit of caution.
Find out more about mercury in the section below which examines the FDA’s recommendations for both fish.
I wrote another article comparing two salmon powerhouses, Keta and Sockeye. How does sockeye compare in this battle? Check it out here, Keta vs Sockeye Salmon: What’s The Difference?
Sardines and Mackerel: Mercury Levels
The Food and Drug Administration and the Environmental Protection Agency (EPA) have issued warnings regarding mercury levels. They also provide recommendations about how often people should consume certain seafood 8.
The FDA established a list of best choices, good choices and ones to avoid.
Sardines and mackerel are both listed on the FDA’s best choices of fish to consume regarding their mercury levels. They recommend consuming them no more than two to three servings a week.
Always check with a physician prior to eating new foods or changing your dietary habits.
If you’re interested in finding out how the coho salmon compared to king salmon, check out my article here, Coho Salmon vs King: What’s The Difference?
Sardines and Mackerel: Tastes and Textures
Unlike sardines, mackerel has a medium flavor taste. Their flavor is not considered too sweet or mild. The firm flesh is easy to cut and even easier to eat. Mackerel’s texture is not as firm as sardines.
Sardines have a much more firm texture, but mackerel will melt in the mouth if prepared the right way. Sardines are chewy without the flaking. Sardines have a fishy taste, more than mackerel.
Canned sardines taste more salty and fishier than fresh sardines. The taste of canned sardines can change depending on how they’re packed.
My Taste Poll
I wanted to get the opinion of real people like you and me. Therefore, I wanted to conduct my own research and contacted my clients, readers and members of food groups I belong to. I asked them which fish, mackerel vs sardines, they preferred.
- 62% said they preferred the taste of mackerel.
- 32% said they preferred the taste of sardines.
- 6% said they had no preference, or it depended on their mood.
Find out how sardines compared to sprats in my article, Sprats vs Sardines – Are They Different? Let’s Compare.
Sardines and Mackerel Costs
When purchasing mackerel or sardines, be sure to check the label to see if it is wild-caught, farm raised, whole or boneless and skinless. These varieties make a difference with price.
Canned wild mackerel is more expensive than canned wild sardines. The average cost for wild canned mackerel is $1.09 per ounce while the average cost for wild canned sardines is 0.66¢ per ounce.
I checked my local Walmart supermarket and found the following prices for canned mackerel and canned sardines:
- Canned wild mackerel in olive oil
- $1.09 per ounce
- Canned sardines in olive oil (skinless and boneless)
- 0.38¢ per ounce
- Wild canned sardines in olive oil (skinless and boneless)
- 0.66¢ per ounce
- Wild canned sardines in lemon (skinless and boneless)
- 0.66¢ per ounce
If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.
Read Next – More Sardine and Mackerel Fish Articles!
Anchovies vs Sardines: What’s The Difference? Let’s Compare
Herring vs Sardines – What’s The Difference? Let’s Compare
Chub Mackerel vs Jack Mackerel
Sardines vs Tuna: Let’s Compare
- Nutrition Value: Sardines, packed in water, boneless, skinless[↩]
- USDA: Fish, mackerel, Atlantic, raw[↩]
- Cleveland Clinic: 3 Healthiest (and Worst) Fish For Your Health[↩]
- National Center for Biotechnology Information: Effects of sardine-enriched diet on metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: a pilot randomized trial[↩]
- National Center for Biotechnology Information: Benefits of salmon eating on traditional and novel vascular risk factors in young, non-obese healthy subjects[↩]
- American Heart Association: How Potassium Can Help Control High Blood Pressure[↩]
- Harvard Health: Potassium lowers blood pressure[↩]
- FDA: Advice about Eating Fish[↩]
