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  6. Brunost vs. Sardines

Brunost vs. Sardines — In-Depth Nutrition Comparison

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How are brunost and sardines different?

  • Brunost is higher in vitamin B2, vitamin B5, potassium, vitamin A, and vitamin B1; however, sardines are richer in vitamin B12, selenium, iron, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardines is 272% higher.
  • Brunost contains 13 times more saturated fat than sardines. While brunost contains 19.16g of saturated fat, sardines contain only 1.528g.
  • Sardines have a lower glycemic index (0) than brunost (27).

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

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 MagnesiumMagnesium +79.5%
Contains more PotassiumPotassium +254.9%
Contains more IronIron +461.5%
Contains more CopperCopper +132.5%
Contains more ZincZinc +14.9%
Contains more PhosphorusPhosphorus +10.4%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +263.4%
~equal in Calcium ~382mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin AVitamin A +943.8%
Contains more Vitamin B1Vitamin B1 +293.8%
Contains more Vitamin B2Vitamin B2 +508.8%
Contains more Vitamin B5Vitamin B5 +422%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin B3Vitamin B3 +545.1%
Contains more Vitamin B12Vitamin B12 +269.4%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brunost Sardines DV% diff.
Vitamin B12 2.42µg 8.94µg 272%
Vitamin B2 1.382mg 0.227mg 89%
Saturated fat 19.16g 1.528g 80%
Selenium 14.5µg 52.7µg 69%
Vitamin B5 3.351mg 0.642mg 54%
Vitamin A 334µg 32µg 34%
Protein 9.65g 24.62g 30%
Potassium 1409mg 397mg 30%
Iron 0.52mg 2.92mg 30%
Fats 29.51g 11.45g 28%
Vitamin B3 0.813mg 5.245mg 28%
Polyunsaturated fat 0.938g 5.148g 28%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Vitamin B1 0.315mg 0.08mg 20%
Cholesterol 94mg 142mg 16%
Carbs 42.65g 0g 14%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Calories 466kcal 208kcal 13%
Sodium 600mg 307mg 13%
Copper 0.08mg 0.186mg 12%
Monounsaturated fat 7.879g 3.869g 10%
Vitamin B6 0.271mg 0.167mg 8%
Magnesium 70mg 39mg 7%
Phosphorus 444mg 490mg 7%
Manganese 0.04mg 0.108mg 3%
Calcium 400mg 382mg 2%
Zinc 1.14mg 1.31mg 2%
Vitamin K 2.6µg 2%
Folate 5µg 10µg 1%
Protein per 100 calories 2.1g 12g N/A
Calories per 10 g protein 483kcal 84kcal N/A
Weight per 100 calories 21g 48g N/A
Unsaturated / Saturated Fat ratio 0.46 5.9 N/A
Net carbs 42.65g 0g N/A
Tryptophan 0.135mg 0.276mg 0%
Threonine 0.393mg 1.079mg 0%
Isoleucine 0.519mg 1.134mg 0%
Leucine 0.992mg 2.001mg 0%
Lysine 0.814mg 2.26mg 0%
Methionine 0.318mg 0.729mg 0%
Phenylalanine 0.54mg 0.961mg 0%
Valine 0.765mg 1.268mg 0%
Histidine 0.293mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +157.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +155.1%
Contains more WaterWater +343.5%
~equal in Other ~4.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +103.6%
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +448.8%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.