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  6. Sardine vs. Cheddar Cheese

Sardine vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the differences between Sardine and Cheddar Cheese?

  • Sardine is higher in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D, and Copper, however, Cheddar Cheese is richer in Vitamin A RAE, Calcium, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 327% more.
  • Cheddar Cheese contains 89 times less Vitamin B3 than Sardine. Sardine contains 5.245mg of Vitamin B3, while Cheddar Cheese contains 0.059mg.
  • Sardine has less Saturated Fat.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, cheddar types in this article.

Infographic

Sardine vs Cheddar Cheese 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.
Sardine
Sardine
8
:
2
Cheddar Cheese
Cheddar Cheese
Contains more Iron +1985.7%
Contains more Magnesium +44.4%
Contains more Potassium +422.4%
Contains less Sodium -53%
Contains more Copper +520%
Contains more Manganese +300%
Contains more Selenium +84.9%
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Equal in Phosphorus - 455
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1985.7%
Contains more Magnesium +44.4%
Contains more Potassium +422.4%
Contains less Sodium -53%
Contains more Copper +520%
Contains more Manganese +300%
Contains more Selenium +84.9%
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Equal in Phosphorus - 455

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.
Sardine
Sardine
8
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin E +187.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +8789.8%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +153%
Contains more Vitamin B12 +712.7%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Equal in Vitamin K - 2.4
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%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +187.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +8789.8%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +153%
Contains more Vitamin B12 +712.7%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Cheddar Cheese
Cheddar Cheese
Contains more Water +61%
Contains more Other +16.4%
Contains more Fats +190.9%
Contains more Carbs +∞%
Equal in Protein - 22.87
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +61%
Contains more Other +16.4%
Contains more Fats +190.9%
Contains more Carbs +∞%
Equal in Protein - 22.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +262.3%
Contains more Monounsaturated Fat +139%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +262.3%
Contains more Monounsaturated Fat +139%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 24.62g 22.87g Sardine
Fats 11.45g 33.31g Cheddar Cheese
Carbs 0g 3.09g Cheddar Cheese
Calories 208kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Sardine
Calcium 382mg 710mg Cheddar Cheese
Iron 2.92mg 0.14mg Sardine
Magnesium 39mg 27mg Sardine
Phosphorus 490mg 455mg Sardine
Potassium 397mg 76mg Sardine
Sodium 307mg 653mg Sardine
Zinc 1.31mg 3.64mg Cheddar Cheese
Copper 0.186mg 0.03mg Sardine
Manganese 0.108mg 0.027mg Sardine
Selenium 52.7µg 28.5µg Sardine
Vitamin A 108IU 1242IU Cheddar Cheese
Vitamin A RAE 32µg 330µg Cheddar Cheese
Vitamin E 2.04mg 0.71mg Sardine
Vitamin D 193IU 24IU Sardine
Vitamin D 4.8µg 0.6µg Sardine
Vitamin B1 0.08mg 0.029mg Sardine
Vitamin B2 0.227mg 0.428mg Cheddar Cheese
Vitamin B3 5.245mg 0.059mg Sardine
Vitamin B5 0.642mg 0.41mg Sardine
Vitamin B6 0.167mg 0.066mg Sardine
Folate 10µg 27µg Cheddar Cheese
Vitamin B12 8.94µg 1.1µg Sardine
Vitamin K 2.6µg 2.4µg Sardine
Tryptophan 0.276mg 0.547mg Cheddar Cheese
Threonine 1.079mg 1.044mg Sardine
Isoleucine 1.134mg 1.206mg Cheddar Cheese
Leucine 2.001mg 1.939mg Sardine
Lysine 2.26mg 1.025mg Sardine
Methionine 0.729mg 0.547mg Sardine
Phenylalanine 0.961mg 1.074mg Cheddar Cheese
Valine 1.268mg 1.404mg Cheddar Cheese
Histidine 0.725mg 0.547mg Sardine
Cholesterol 142mg 99mg Cheddar Cheese
Trans Fat 0.917g Sardine
Saturated Fat 1.528g 18.867g Sardine
Omega-3 - DHA 0.509g 0.001g Sardine
Omega-3 - EPA 0.473g 0.01g Sardine
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 3.869g 9.246g Cheddar Cheese
Polyunsaturated fat 5.148g 1.421g Sardine
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
131%
Sardine
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
94%
Sardine
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 17.339g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheddar Cheese
Cheddar Cheese is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.