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  6. American cheese vs. Sardines

American cheese vs. Sardines — In-Depth Nutrition Comparison

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Differences between American cheese and sardines

  • American cheese has more calcium, phosphorus, and vitamin A, while sardines have more vitamin B12, selenium, vitamin B3, iron, and vitamin D.
  • Sardines' daily need coverage for vitamin B12 is 310% higher.
  • Sardines contain 12 times less saturated fat than American cheese. American cheese contains 18.057g of saturated fat, while sardines contain 1.528g.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of American cheese is 27.

The food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

American cheese vs Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more CalciumCalcium +173.6%
Contains more ZincZinc +90.1%
Contains more PhosphorusPhosphorus +30.8%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +200.8%
Contains more IronIron +363.5%
Contains more CopperCopper +304.3%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +160.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +681.3%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +6801.3%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more Vitamin B6Vitamin B6 +209.3%
Contains more Vitamin B12Vitamin B12 +496%
Contains more FolateFolate +25%
Contains more CholineCholine +107.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient American cheese Sardines DV% diff.
Vitamin B12 1.5µg 8.94µg 310%
Saturated fat 18.057g 1.528g 75%
Calcium 1045mg 382mg 66%
Sodium 1671mg 307mg 59%
Selenium 20.2µg 52.7µg 59%
Vitamin B3 0.076mg 5.245mg 32%
Fats 31.79g 11.45g 31%
Iron 0.63mg 2.92mg 29%
Polyunsaturated fat 1.286g 5.148g 26%
Vitamin A 250µg 32µg 24%
Phosphorus 641mg 490mg 22%
Vitamin D 0.6µg 4.8µg 21%
Vitamin D 23IU 193IU 21%
Copper 0.046mg 0.186mg 16%
Cholesterol 100mg 142mg 14%
Protein 18.13g 24.62g 13%
Zinc 2.49mg 1.31mg 11%
Monounsaturated fat 8.236g 3.869g 11%
Vitamin B6 0.054mg 0.167mg 9%
Calories 371kcal 208kcal 8%
Potassium 132mg 397mg 8%
Vitamin E 0.8mg 2.04mg 8%
Choline 36.2mg 75mg 7%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin B5 0.403mg 0.642mg 5%
Manganese 0.041mg 0.108mg 3%
Magnesium 26mg 39mg 3%
Vitamin B2 0.234mg 0.227mg 1%
Folate 8µg 10µg 1%
Carbs 3.7g 0g 1%
Net carbs 3.7g 0g N/A
Sugar 2.26g 0g N/A
Vitamin K 2.6µg 2.6µg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.276mg 0%
Threonine 0.772mg 1.079mg 0%
Isoleucine 0.938mg 1.134mg 0%
Leucine 1.716mg 2.001mg 0%
Lysine 1.516mg 2.26mg 0%
Methionine 0.475mg 0.729mg 0%
Phenylalanine 0.939mg 0.961mg 0%
Valine 1.187mg 1.268mg 0%
Histidine 0.546mg 0.725mg 0%
Omega-3 - EPA 0.012g 0.473g N/A
Omega-3 - DHA 0.006g 0.509g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
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 FatsFats +177.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +56.7%
Contains more ProteinProtein +35.8%
Contains more WaterWater +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +112.9%
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +300.3%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Sardines - 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.