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  6. Brunost vs. Sardine

Brunost vs. Sardine — In-Depth Nutrition Comparison

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How are Brunost and Sardine different?

  • Brunost is higher in Vitamin B2, Vitamin B5, Vitamin A RAE, Potassium, and Vitamin B1, however, Sardine is richer in Vitamin B12, Selenium, Iron, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Sardine is 272% higher.
  • Brunost contains 13 times more Saturated Fat than Sardine. While Brunost contains 19.16g of Saturated Fat, Sardine contains only 1.528g.

Cheese, gjetost and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Brunost vs Sardine 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.
Brunost
Brunost
3
:
7
Sardine
Sardine
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
Contains more Iron +461.5%
Contains more Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Zinc +14.9%
Contains more Copper +132.5%
Contains more Manganese +170%
Contains more Selenium +263.4%
Equal in Calcium - 382
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
Contains more Iron +461.5%
Contains more Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Zinc +14.9%
Contains more Copper +132.5%
Contains more Manganese +170%
Contains more Selenium +263.4%
Equal in Calcium - 382

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.
Brunost
Brunost
5
:
6
Sardine
Sardine
Contains more Vitamin A +930.6%
Contains more Vitamin B1 +293.8%
Contains more Vitamin B2 +508.8%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B3 +545.1%
Contains more Folate +100%
Contains more Vitamin B12 +269.4%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +930.6%
Contains more Vitamin B1 +293.8%
Contains more Vitamin B2 +508.8%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B3 +545.1%
Contains more Folate +100%
Contains more Vitamin B12 +269.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
3
:
2
Sardine
Sardine
Contains more Fats +157.7%
Contains more Carbs +∞%
Contains more Protein +155.1%
Contains more Water +343.5%
Equal in Other - 4.32
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +157.7%
Contains more Carbs +∞%
Contains more Protein +155.1%
Contains more Water +343.5%
Equal in Other - 4.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
1
:
2
Sardine
Sardine
Contains more Monounsaturated Fat +103.6%
Contains less Saturated Fat -92%
Contains more Polyunsaturated fat +448.8%
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +103.6%
Contains less Saturated Fat -92%
Contains more Polyunsaturated fat +448.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Sardine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brunost Sardine Opinion
Net carbs 42.65g 0g Brunost
Protein 9.65g 24.62g Sardine
Fats 29.51g 11.45g Brunost
Carbs 42.65g 0g Brunost
Calories 466kcal 208kcal Brunost
Calcium 400mg 382mg Brunost
Iron 0.52mg 2.92mg Sardine
Magnesium 70mg 39mg Brunost
Phosphorus 444mg 490mg Sardine
Potassium 1409mg 397mg Brunost
Sodium 600mg 307mg Sardine
Zinc 1.14mg 1.31mg Sardine
Copper 0.08mg 0.186mg Sardine
Manganese 0.04mg 0.108mg Sardine
Selenium 14.5µg 52.7µg Sardine
Vitamin A 1113IU 108IU Brunost
Vitamin A RAE 334µg 32µg Brunost
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.315mg 0.08mg Brunost
Vitamin B2 1.382mg 0.227mg Brunost
Vitamin B3 0.813mg 5.245mg Sardine
Vitamin B5 3.351mg 0.642mg Brunost
Vitamin B6 0.271mg 0.167mg Brunost
Folate 5µg 10µg Sardine
Vitamin B12 2.42µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.135mg 0.276mg Sardine
Threonine 0.393mg 1.079mg Sardine
Isoleucine 0.519mg 1.134mg Sardine
Leucine 0.992mg 2.001mg Sardine
Lysine 0.814mg 2.26mg Sardine
Methionine 0.318mg 0.729mg Sardine
Phenylalanine 0.54mg 0.961mg Sardine
Valine 0.765mg 1.268mg Sardine
Histidine 0.293mg 0.725mg Sardine
Cholesterol 94mg 142mg Brunost
Saturated Fat 19.16g 1.528g Sardine
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 7.879g 3.869g Brunost
Polyunsaturated fat 0.938g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
87%
Brunost
131%
Sardine
Minerals Daily Need Coverage Score
72%
Brunost
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 17.632g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 48mg)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.