Sardines vs. Mackerel are two popular fish with distinct characteristics, each with a unique flavor and nutrition. They are culinary siblings, each with its personality. Sardines, part of the Clupeidae family, are small, warm-water fish, about 20 cm long.
Conversely, mackerels belonging to the Scombridae family are larger, reaching 1.5 to 2.2 pounds, with some varieties growing up to 7.5 pounds and measuring between 10 and 26 inches.
Now, on their nutrition, sardines are champs in water and protein, while Mackerel takes the crown for healthy fats. These differences extend to their use in the kitchen.
With its robust taste, Mackerel is often smoked, salted, or served fresh. At the same time, low in mercury, sardines are versatile, canned, baked into pies, and enjoyed fresh or smoked.
So, next time you’re at the seafood aisle, consider these fishy facts to pick the perfect catch for your plate! Lets explore the nutritional value, 10 main differences and more you may need to know.
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I regularly observed that sardines and mackerel make up the majority of canned fish kinds.
Sardines vs mackerel nutrition
The nutritional value of sardines and mackerel in this table is 100 grams; it depends on the type of food and the preparation method. The method of cooking may change its nutrient values.
- Nutrients Sardine Mackerel
- calories 157 calories 182 calories
- Fat 9.40g 11.90g
- Cholesterol 79.80mg 76mg
- Sodium 120mg 84mg
- carbohydrates 0g 0g
- Fiber 0g 0g
- sugars 0g 0g
- protein 18g 18.68g
- Vitamin A 62.90ug 100ug
- Vitamin C 0mg 0mg
- B12 vitamin 28.40ug 9ug
- Calcium 50.40mg 12mg
- Iron 2.20mg 1.20mg
- vitamin B 3 9.57mg 12.47mg
Source- Seafoodglobe
Seafoodglobe sardines vs mackerel nutritional values comparison attests that sardines emerge as higher in water and protein, while Mackerel takes the lead in healthy fats.
Per 100 grams, sardines provide 157 kcal, 18g of protein, and 9.40g of fat. In contrast, Mackerel offers 182 kcal, 18.68g of protein and 11.90g of fat.
Notably, sardines excel in vitamin A and calcium content, while Mackerel is richer in B12 vitamin. These differences will guide your dietary choices, considering individual nutritional needs.
Remember, these values are approximate and may vary based on the food type and preparation methods you will apply. See the differences between sardines and mackerel?
10 Main differences between sardine and mackerel?
Nutritional Profile
Sardines are richer in minerals and vitamins, with 24 times more calcium than Mackerel. Mackerel, in turn, is lower in cholesterol and higher in potassium and vitamins.
Vitamins B1, B2, and B3 are more significant in sardines. Sardines have three times as much vitamin B1 as other fish. Mackerel contains significant amounts of vitamins A, B12, B6, D, K, and E.
The daily B12 need for an adult is met by just a few ounces of mackerel. This fish has vitamin D levels that are four times greater and vitamin K levels that are twice as high.
In general, sardines contain more vitamins than mackerel. More phosphorus, calcium, iron, copper, and zinc are present in it.
Compared to mackerel, sardines have six times more calcium. Mackerel, on the other hand, has roughly twice as much potassium and magnesium.
Mackerel has a high salt content. Sardines have less folate than mackerel, which also contains more. Both of these fish frequently have high-calorie counts.
However, mackerel has more calories than crab meat. Compared to this fish’s 350 calories per 100 grams, crab meat offers 208 calories per 100 grams.
Size
Mackerel is larger, averaging 1.5-2.2 pounds and reaching up to 7.5 pounds, while sardines are more minor, weighing between 0.2-4.5 ounces.
Length
Atlantic Mackerel grows 10-16.6 inches, with a maximum of 26 inches, whereas sardines range from 6-15.6 inches.
Morphology
Mackerel has a torpedo-shaped body, forked tails, and distinctive blue-green coloring, while sardines have elongated, flat bodies with silvery colors.
Diet
Mackerel consumes krill, copepods, and small crustaceans, while sardines feed on zooplankton, phytoplankton, and fish eggs.
Scientific Families/Location
Mackerel belongs to Scombridae, while sardines are from Clupeidae and they are white fish found in warm waters. Mackerels, are typically found toward the bottom of lakes or oceans.
Mercury Content
Some mackerel species, like king mackerel, have higher mercury levels than sardines. Sardines do not contain mercury because they only eat plankton compared to other fish. They go well with salads, avocados, pasta, and crackers as a snack.
Uses
Mackerel is often smoked, salted, or served fresh, while sardines are commonly canned, baked into pies, or enjoyed fresh or smoked. Mackerels can also be stuffed into a sandwich with buttered bread and fresh greens. It is used in a salad with a mustardy vinaigrette.
Flavor
Mackerel has a strong taste, while sardines are known for their versatility and milder flavor.
Protein and Fat Content
Sardines are higher in water and protein, while Mackerel is richer in fats.
Are mackerel and sardines the same thing?
Mackerel and sardines are first classified in quite distinct ways as living things. Sardines belong to the herring family and order.
According to the classification, it belongs to the herring family. Herring fish live in great numbers on the planet. Sardines are an essential kind.
In contrast, the mackerel is a fish that belongs to the Perciformes family, which also comprises other fish. Perciformes is the name of the most significant order of fish.
The order Perciformes contains numerous fish species, such as sea bream, gobies, perch, and mackerel.
Chub mackerel is one member of the mackerel family, including bonito, tuna, and Spanish mackerel.
Large mackerel, often known as mackerel, frequently weighs more than one kilogram.
Mackerel tastes excellent whether it is grilled, boiled, or tightened since the more significant the fish, the more fat it has on it.
Sardines weigh no more than 300g. Even those weighing more than 200g are enormous and uncommon among the sizes available on the market.
Tuna and bonito are relatives of mackerel. Many of you have probably seen bonito fishing, but mackerel also pursues and takes small baitfish.
Plankton is the diet of sardines. Many of you have seen a school of sardines in an aquarium. If you think of it this way, mackerel and sardines are different! Sardines vs Anchovies
Sardines have a fluffy, delicate feel, but mackerel is solid and muscular. How the fat is absorbed varies as well.
While mackerel accumulates marbling-like fat around the internal organs and between the muscles, sardines store a lot of white fat in the layer under the skin.
Can you substitute mackerel for sardines?
Mackerel can be a substitute for sardine and can be used similarly. Both canned sardines and mackerel add a savoury, umami taste to foods.
Mackerel and sardines have slightly distinct flavours. At the same time, mackerel is gentler and buttered than sardines.
However, canned sardines offer a more robust, spicy flavour. Use three to five whole sardines in favour of an enormous mackerel steak on the grill or in a frying pan.
They are available whole or filleted, with or without skins, plain, smoked, flavoured oils or sauces, and various other ways.
Small and oily, mackerel offers a variety of intense flavours, especially after it reaches maturity. The finest alternative to mackerel is sardines.
Despite the variations among the fish, they can all be prepared similarly in the kitchen. Sardines have a rich, fatty, delicious texture similar to mackerel.
Fish that has been freshly prepared has delicate, flaky flesh that melts on your tongue. You will also note that their flavour is less fishy after being cooked.
For many of its essential bodily functions, the human body needs potassium. It balances blood pressure and water level.
Mackerel and sardines are excellent sources of potassium. More potassium is found in mackerel than the sardine. Each 100 g of sardines and mackerel has 25 g of protein.
They have the same glycemic index of 0 and no sugar or fibre. Sardine has less fat, but mackerel has less cholesterol.
These species of fish often contain a lot of calories. However, compared to crab flesh, mackerel has more calories.
Does mackerel have more omega-3 than sardines?
From a nutritional perspective, sardines provide more omega-3 fatty acids, notably EPA and DHA, than mackerel. They are vital, heart-healthy fats for the body.
Some studies highlighted the benefits of DHA and EPA, which are plentiful in sardines, in reducing heart disease and dementia.
Boiled sardine’s nutritional content is about 468,000 calories per 200gram with 5244mg of EPA (eicosapentaenoic acid) and 3310mg of DHA (docosahexaenoic acid).
These are the two essential fatty acids. However, 200 grams of mackerel contains 360000 calories, 2300 mg of EPA, and 2660 mg of DHA.
Sardine and mackerel are rich in protein, omega-3 fatty acids, vitamin D, and other essential elements. About 100 fewer calories are in mackerel.
Sardines contain higher omega 3s DHA and EPA than Mackerel. On this note, mackerel contains 100000 fewer calories.
While sardines are richer in DHA and EPA, essential fatty acids that humans cannot synthesize in the body, they must be ingested from food. It is an exciting difference.
Mackerel vs sardines protein
Sardines generally contain more protein than mackerel does. Sardines and mackerel have a high percentage of protein, respectively.
Both fishes have the same glycemic index of 0, no sugar, and no fibre. Sardine has less fat, but mackerel has less cholesterol.
Mackerel has a fuller but milder flavour and is fattier than tuna. Mackerel contains omega-3 fatty acids and is high in protein.
Despite their diminutive size, sardines are an excellent supplement to a balanced diet because they are abundant in protein and low in calories and saturated fat.
They provide a good selection of vitamins and minerals as well. Additionally, it is simple to see that sardines have more protein than mackerel.
Sardines have 20.86g per 100g, and mackerel 18.6g per 100g. So, we can tell that the difference is around 12 per cent using basic math.
Sardines Vs Mackerel For Dogs
Sardines vs. mackerel for dogs gives a clearer view that dried sardines for dogs have relatively low mercury content compared to most seafood. However, mercury concentrations rise as we move up the food chain.
Sardines have far lower levels of mercury than larger mackerel. The risk is still present despite this. Limiting the quantity of fish and fish oils you give your pet’s diet is crucial.
It is because, over time, the trace amounts of mercury in sardines can start to build up in your pet. Dogs can consume mackerel. This oily, rich fish can give your dog’s diet a lot of vital elements.
Your dog can safely eat mackerel as part of a healthy, balanced diet, whether it is a treat you are serving on the side or an ingredient in their dog food.
Although there are other ways to prepare mackerel, baking preserves almost all of the vitamin D. Because it preserves more fatty acids than other cooking methods, it is healthier for you and your dog.
Feed your dog fresh, whole, bite-sized sardines if you want to give him something to chew on for a short time. Remember that the backbone might need to be removed before feeding.
Add chopped sardines or water from a can of sardines to your dog’s food to spice it up. It will also offer nourishment and moisture.
Your preferred recipe for homemade dog treats should include sardines. They can serve as a valuable reward or training treat.
Though technically possible, it is not suggested that dogs eat raw fish, even mackerel.
It is due to the possibility of dangerous infections like salmonella and parasites like roundworms and flukes, which can seriously affect you or your dog.
Sardine oil may be the ideal choice if your objective is to increase the amount of omega-3 fatty acids in your dog’s diet.
Dogs can consume canned mackerel as long as there are no hazardous substances in the can. Still, fresh or frozen fish taste more wonderful.
Final Thought
in this article about sardines vs. mackerel, you will found out that sardines have fewer saturated fats and is substantially richer in vitamins, minerals, and some omega-3 fatty acids.
Compared to mackerel, it has six times more calcium. On the other hand, mackerel has higher potassium and vitamin D that lower cholesterol content.
The finest alternative to mackerel is sardines. Despite the differences between each fish, they can all be used in the same ways in the kitchen. Sardines vs Anchovies
Omega-3s are incredibly abundant in sardines and mackerel. About 900 milligrams of them are present in a four-ounce can of sardines.
In contrast, an enormous 4,815 milligrams are present in a 15-ounce can of mackerel. But mackerel can serve as an alternative.