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  6. Cream cheese vs. Sardines

Cream cheese vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and sardines

  • Cream cheese is higher in vitamin A, yet sardines are higher in vitamin B12, selenium, phosphorus, iron, vitamin B3, vitamin D, calcium, and copper.
  • Sardines cover your daily vitamin B12 needs 363% more than cream cheese.
  • Cream cheese contains 13 times more saturated fat than sardines. While cream cheese contains 20.213g of saturated fat, sardines contain 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 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 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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +862.5%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Cream cheese Sardines DV% diff.
Vitamin B12 0.22µg 8.94µg 363%
Saturated fat 20.213g 1.528g 85%
Selenium 8.6µg 52.7µg 80%
Phosphorus 107mg 490mg 55%
Protein 6.15g 24.62g 37%
Iron 0.11mg 2.92mg 35%
Fats 34.44g 11.45g 35%
Vitamin B3 0.091mg 5.245mg 32%
Vitamin A 308µg 32µg 31%
Calcium 97mg 382mg 29%
Vitamin D 0µg 4.8µg 24%
Polyunsaturated fat 1.483g 5.148g 24%
Vitamin D 0IU 193IU 24%
Copper 0.018mg 0.186mg 19%
Cholesterol 101mg 142mg 14%
Monounsaturated fat 8.907g 3.869g 13%
Choline 27.2mg 75mg 9%
Vitamin B6 0.056mg 0.167mg 9%
Potassium 132mg 397mg 8%
Vitamin E 0.86mg 2.04mg 8%
Calories 350kcal 208kcal 7%
Magnesium 9mg 39mg 7%
Zinc 0.5mg 1.31mg 7%
Vitamin B1 0.023mg 0.08mg 5%
Manganese 0.011mg 0.108mg 4%
Vitamin B5 0.517mg 0.642mg 3%
Carbs 5.52g 0g 2%
Net carbs 5.52g 0g N/A
Sugar 3.76g 0g N/A
Starch 0.35g 0%
Sodium 314mg 307mg 0%
Vitamin B2 0.23mg 0.227mg 0%
Vitamin K 2.1µg 2.6µg 0%
Folate 9µg 10µg 0%
Tryptophan 0.069mg 0.276mg 0%
Threonine 0.233mg 1.079mg 0%
Isoleucine 0.324mg 1.134mg 0%
Leucine 0.657mg 2.001mg 0%
Lysine 0.567mg 2.26mg 0%
Methionine 0.191mg 0.729mg 0%
Phenylalanine 0.291mg 0.961mg 0%
Valine 0.395mg 1.268mg 0%
Histidine 0.175mg 0.725mg 0%
Omega-3 - EPA 0.01g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.