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  6. Cream cheese vs. Sardine

Cream cheese vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Cream cheese and Sardine

  • Cream cheese is higher in Vitamin A RAE, yet Sardine is higher in Vitamin B12, Selenium, Phosphorus, Iron, Vitamin B3, Vitamin D, Calcium, and Copper.
  • Sardine covers your daily Vitamin B12 needs 363% more than Cream cheese.
  • Cream cheese contains 13 times more Saturated Fat than Sardine. While Cream cheese contains 20.213g of Saturated Fat, Sardine contains only 1.528g.

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

Infographic

Cream cheese vs Sardine 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +200.8%
Contains more IronIron +2554.5%
Contains more CopperCopper +933.3%
Contains more ZincZinc +162%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +512.8%
~equal in Sodium ~307mg

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% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Sardine
Sardine
10
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +928.7%
Contains more Vitamin E Vitamin E +137.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +5663.7%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +198.2%
Contains more Vitamin B12Vitamin B12 +3963.6%
Contains more Vitamin KVitamin K +23.8%
Contains more FolateFolate +11.1%
Contains more CholineCholine +175.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +200.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +300.3%
Contains more WaterWater +13.3%
Contains more OtherOther +240.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +130.2%
Contains less Sat. FatSaturated Fat -92.4%
Contains more Poly. FatPolyunsaturated fat +247.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Sardine
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 Cream cheese Sardine Opinion
Calories 350kcal 208kcal Cream cheese
Protein 6.15g 24.62g Sardine
Fats 34.44g 11.45g Cream cheese
Net carbs 5.52g 0g Cream cheese
Carbs 5.52g 0g Cream cheese
Cholesterol 101mg 142mg Cream cheese
Vitamin D 0IU 193IU Sardine
Magnesium 9mg 39mg Sardine
Calcium 97mg 382mg Sardine
Potassium 132mg 397mg Sardine
Iron 0.11mg 2.92mg Sardine
Sugar 3.76g 0g Sardine
Copper 0.018mg 0.186mg Sardine
Zinc 0.5mg 1.31mg Sardine
Starch 0.35g Cream cheese
Phosphorus 107mg 490mg Sardine
Sodium 314mg 307mg Sardine
Vitamin A 1111IU 108IU Cream cheese
Vitamin A RAE 308µg 32µg Cream cheese
Vitamin E 0.86mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 0.011mg 0.108mg Sardine
Selenium 8.6µg 52.7µg Sardine
Vitamin B1 0.023mg 0.08mg Sardine
Vitamin B2 0.23mg 0.227mg Cream cheese
Vitamin B3 0.091mg 5.245mg Sardine
Vitamin B5 0.517mg 0.642mg Sardine
Vitamin B6 0.056mg 0.167mg Sardine
Vitamin B12 0.22µg 8.94µg Sardine
Vitamin K 2.1µg 2.6µg Sardine
Folate 9µg 10µg Sardine
Choline 27.2mg 75mg Sardine
Saturated Fat 20.213g 1.528g Sardine
Monounsaturated Fat 8.907g 3.869g Cream cheese
Polyunsaturated fat 1.483g 5.148g Sardine
Tryptophan 0.069mg 0.276mg Sardine
Threonine 0.233mg 1.079mg Sardine
Isoleucine 0.324mg 1.134mg Sardine
Leucine 0.657mg 2.001mg Sardine
Lysine 0.567mg 2.26mg Sardine
Methionine 0.191mg 0.729mg Sardine
Phenylalanine 0.291mg 0.961mg Sardine
Valine 0.395mg 1.268mg Sardine
Histidine 0.175mg 0.725mg Sardine
Omega-3 - EPA 0.01g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Cream cheese
124%
Sardine
Minerals Daily Need Coverage Score
21%
Cream cheese
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 18.685g)
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?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 41mg)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $4)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Sardine - 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.