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  6. Sardine vs. Mozzarella

Sardine vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Mozzarella

  • Sardine is higher in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D, and Copper, yet Mozzarella is higher in Calcium, and Zinc.
  • Sardine covers your daily Vitamin B12 needs 334% more than Mozzarella.
  • Sardine contains 44 times more Vitamin B3 than Mozzarella. While Sardine contains 5.245mg of Vitamin B3, Mozzarella contains only 0.12mg.
  • The amount of Cholesterol in Mozzarella is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, mozzarella, low sodium.

Infographic

Sardine vs Mozzarella 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
6
:
4
Mozzarella
Mozzarella
Contains more Iron +1068%
Contains more Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Contains more Selenium +235.7%
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more Zinc +138.9%
Equal in Phosphorus - 524
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +1068%
Contains more Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Contains more Selenium +235.7%
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more Zinc +138.9%
Equal in Phosphorus - 524

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
9
:
2
Mozzarella
Mozzarella
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9
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%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Mozzarella
Mozzarella
Contains more Water +19.5%
Contains more Other +80%
Contains more Protein +11.7%
Contains more Fats +49.3%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Water +19.5%
Contains more Other +80%
Contains more Protein +11.7%
Contains more Fats +49.3%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Mozzarella
Mozzarella
Contains less Saturated Fat -85.9%
Contains more Polyunsaturated fat +911.4%
Contains more Monounsaturated Fat +25.2%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -85.9%
Contains more Polyunsaturated fat +911.4%
Contains more Monounsaturated Fat +25.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Mozzarella Opinion
Net carbs 0g 3.1g Mozzarella
Protein 24.62g 27.5g Mozzarella
Fats 11.45g 17.1g Mozzarella
Carbs 0g 3.1g Mozzarella
Calories 208kcal 280kcal Mozzarella
Sugar 0g 1.23g Sardine
Calcium 382mg 731mg Mozzarella
Iron 2.92mg 0.25mg Sardine
Magnesium 39mg 26mg Sardine
Phosphorus 490mg 524mg Mozzarella
Potassium 397mg 95mg Sardine
Sodium 307mg 16mg Mozzarella
Zinc 1.31mg 3.13mg Mozzarella
Copper 0.186mg 0.027mg Sardine
Manganese 0.108mg Sardine
Selenium 52.7µg 15.7µg Sardine
Vitamin A 108IU 517IU Mozzarella
Vitamin A RAE 32µg 137µg Mozzarella
Vitamin E 2.04mg 0.15mg Sardine
Vitamin D 193IU 13IU Sardine
Vitamin D 4.8µg 0.3µg Sardine
Vitamin B1 0.08mg 0.02mg Sardine
Vitamin B2 0.227mg 0.34mg Mozzarella
Vitamin B3 5.245mg 0.12mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.08mg Sardine
Folate 10µg 9µg Sardine
Vitamin B12 8.94µg 0.92µg Sardine
Vitamin K 2.6µg 1.8µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg 54mg Mozzarella
Saturated Fat 1.528g 10.867g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 4.844g Mozzarella
Polyunsaturated fat 5.148g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
94%
Sardine
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 9.339g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
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 contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 88mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.