Sardines vs. Mackerel - Health Effects and Nutritional Comparison

Although there are thousands of species of fish, a small percentage of them are edible. However, fish is the most commonly used marine food. In this article, you can find the main differences between sardines and mackerel and their impact on human health.

 

Although there are thousands of species of fish, a small percentage of them are edible. However, fish is the most commonly used marine food. In this article, you can find the main differences between sardines and mackerel and their impact on human health. Canned fish an ethyl vanillin powder manufacturer from China shows you.

 

Vitamins

Sardines and mackerel are rich in vitamins. Sardines contain more vitamin B1, vitamin B2 and B3. Sardines contain three times more vitamin B1 than sardines. Just 2-3 ounces of mackerel contains the daily adult requirement of vitamin B12. This fish has four times the amount of vitamin D and twice the level of vitamin K. Folic acid is also higher than in sardines.

 

125g Canned Fish Sardine in Vegetable Oil

 

Glycemic index

In general, sardines have a higher protein content than mackerel. Sardines contain 25 grams of protein per 100 grams, while mackerel contains the same amount of protein. Both fish contain no sugar, no fiber and have the same glycemic index, both equal to 0. Mackerel is lower in cholesterol, while sardines are lower in fat.

 

Calories

Both fish have a high calorie content. However, mackerel contains more calories than crab meat. This fish contains 350 calories per 100 grams, while crab meat contains 208 calories per 100 grams.

 

Minerals

Overall, sardines are richer in certain vitamins than mackerel. It contains more iron, copper, calcium, zinc and phosphorus. Sardines have six times more calcium than mackerel. On the other hand, mackerel has more potassium and magnesium, almost twice as much. Mackerel also has a high sodium content.

 

Diabetes

Including fish oil in your daily meals or diet can improve the metabolic profile associated with type 2 diabetes. Studies have shown that fish oil can reduce the risk of damage, glucose tolerance and fatty liver. N-3 fatty acids from fatty fish and n-6 fatty acids from linoleic acid are recommended for people with type 2 diabetes because of their positive effects on lipoprotein concentrations. Sardines and mackerel are also good sources of magnesium, a deficiency of which has been linked to chronic diseases such as diabetes.

 

425g Canned Fish Mackerel in Brine

 

Cardiovascular health

According to research, omega-3 fatty acids may help balance blood pressure and reduce the risk of heart disease. Eating two servings of fat-rich fish per week, equivalent to 250 mg of omega-3 fatty acids, will help you avoid cardiovascular problems. These fish are also rich in potassium and protein, which may lower blood pressure.

 

Eye health

According to the study, omega-3 fatty acids may reduce inflammation, which may improve the symptoms of dry eyes. In addition, they may reduce abnormal blood vessel growth in patients with diabetic retinopathy.
Similar studies have shown that the high antioxidant compounds in sardines may reduce the risk of age-related macular degeneration.

 

Immune system

Studies have shown that bioactive protein peptides from fish rich in omega-3 fats have immunomodulatory effects. In addition, mackerel contains high levels of selenium and magnesium, which have antioxidant activity and may help reduce levels of oxidative stress in the body, reduce inflammation and boost immunity.

 

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