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  6. Sardine vs. Brunost

Sardine vs. Brunost — In-Depth Nutrition Comparison

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How are Sardine and Brunost different?

  • Sardine is higher in Vitamin B12, Selenium, Iron, and Vitamin B3, however, Brunost is richer in Vitamin B2, Vitamin B5, Vitamin A RAE, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Sardine is 272% higher.
  • Sardine contains 6 times more Vitamin B3 than Brunost. While Sardine contains 5.245mg of Vitamin B3, Brunost contains only 0.813mg.
  • Sardine has less Saturated Fat.

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

Infographic

Sardine vs Brunost 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
7
:
3
Brunost
Brunost
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%
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
Equal in Calcium - 400
Equal in Phosphorus - 444
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
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%
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
Equal in Calcium - 400
Equal in Phosphorus - 444

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
6
:
5
Brunost
Brunost
Contains more Vitamin B3 +545.1%
Contains more Folate +100%
Contains more Vitamin B12 +269.4%
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%
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%
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%
Contains more Vitamin B3 +545.1%
Contains more Folate +100%
Contains more Vitamin B12 +269.4%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Brunost
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
131%
Sardine
87%
Brunost
Minerals Daily Need Coverage Score
94%
Sardine
72%
Brunost

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