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  6. Blue cheese vs. Sardines

Blue cheese vs. Sardines — In-Depth Nutrition Comparison

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Important differences between blue cheese and sardines

  • Blue cheese has more vitamin B5; however, sardines have more vitamin B12, selenium, iron, vitamin D, vitamin B3, and copper.
  • Sardines' daily need coverage for vitamin B12 is 322% more.
  • Blue cheese has 12 times more saturated fat than sardines. Blue cheese has 18.669g of saturated fat, while sardines have 1.528g.

The food varieties used in the comparison are Cheese, blue and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +38.2%
Contains more ZincZinc +103.1%
Contains more MagnesiumMagnesium +69.6%
Contains more PotassiumPotassium +55.1%
Contains more IronIron +841.9%
Contains more CopperCopper +365%
Contains more PhosphorusPhosphorus +26.6%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +263.4%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +518.8%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B5Vitamin B5 +169.3%
Contains more FolateFolate +260%
Contains more Vitamin EVitamin E +716%
Contains more Vitamin DVitamin D +860%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B12Vitamin B12 +632.8%
Contains more CholineCholine +387%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.167mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Blue cheese Sardines DV% diff.
Vitamin B12 1.22µg 8.94µg 322%
Saturated fat 18.669g 1.528g 78%
Selenium 14.5µg 52.7µg 69%
Sodium 1146mg 307mg 36%
Iron 0.31mg 2.92mg 33%
Polyunsaturated fat 0.8g 5.148g 29%
Fats 28.74g 11.45g 27%
Vitamin B3 1.016mg 5.245mg 26%
Vitamin B5 1.729mg 0.642mg 22%
Cholesterol 75mg 142mg 22%
Vitamin D 21IU 193IU 22%
Vitamin D 0.5µg 4.8µg 22%
Vitamin A 198µg 32µg 18%
Copper 0.04mg 0.186mg 16%
Calcium 528mg 382mg 15%
Phosphorus 387mg 490mg 15%
Vitamin B2 0.382mg 0.227mg 12%
Vitamin E 0.25mg 2.04mg 12%
Zinc 2.66mg 1.31mg 12%
Choline 15.4mg 75mg 11%
Monounsaturated fat 7.778g 3.869g 10%
Folate 36µg 10µg 7%
Calories 353kcal 208kcal 7%
Protein 21.4g 24.62g 6%
Vitamin B1 0.029mg 0.08mg 4%
Manganese 0.009mg 0.108mg 4%
Potassium 256mg 397mg 4%
Magnesium 23mg 39mg 4%
Carbs 2.34g 0g 1%
Net carbs 2.34g 0g N/A
Sugar 0.5g 0g N/A
Vitamin B6 0.166mg 0.167mg 0%
Vitamin K 2.4µg 2.6µg 0%
Tryptophan 0.312mg 0.276mg 0%
Threonine 0.785mg 1.079mg 0%
Isoleucine 1.124mg 1.134mg 0%
Leucine 1.919mg 2.001mg 0%
Lysine 1.852mg 2.26mg 0%
Methionine 0.584mg 0.729mg 0%
Phenylalanine 1.087mg 0.961mg 0%
Valine 1.556mg 1.268mg 0%
Histidine 0.758mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +151%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.3%
Contains more ProteinProtein +15%
Contains more WaterWater +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +101%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +543.5%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.