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  6. Mozzarella vs. Sardines

Mozzarella vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and sardines

  • Mozzarella is higher in calcium and zinc, yet sardines are higher in vitamin B12, selenium, iron, vitamin B3, vitamin D, and copper.
  • Sardines cover your daily vitamin B12 needs 334% more than mozzarella.
  • Mozzarella contains 7 times more saturated fat than sardines. While mozzarella contains 10.867g of saturated fat, sardines contain only 1.528g.
  • The glycemic index of sardines is lower.

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

Infographic

Mozzarella vs Sardines infographic
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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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +91.4%
Contains more ZincZinc +138.9%
Contains less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +317.9%
Contains more IronIron +1068%
Contains more CopperCopper +588.9%
Contains more SeleniumSelenium +235.7%
~equal in Phosphorus ~490mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +328.1%
Contains more Vitamin B2Vitamin B2 +49.8%
Contains more Vitamin EVitamin E +1260%
Contains more Vitamin DVitamin D +1500%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +4270.8%
Contains more Vitamin B6Vitamin B6 +108.8%
Contains more Vitamin B12Vitamin B12 +871.7%
Contains more Vitamin KVitamin K +44.4%
Contains more FolateFolate +11.1%
Contains more CholineCholine +307.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Sardines DV% diff.
Vitamin B12 0.92µg 8.94µg 334%
Selenium 15.7µg 52.7µg 67%
Saturated fat 10.867g 1.528g 42%
Calcium 731mg 382mg 35%
Iron 0.25mg 2.92mg 33%
Vitamin B3 0.12mg 5.245mg 32%
Polyunsaturated fat 0.509g 5.148g 31%
Cholesterol 54mg 142mg 29%
Vitamin D 13IU 193IU 23%
Vitamin D 0.3µg 4.8µg 23%
Copper 0.027mg 0.186mg 18%
Zinc 3.13mg 1.31mg 17%
Sodium 16mg 307mg 13%
Vitamin E 0.15mg 2.04mg 13%
Vitamin B5 0.642mg 13%
Vitamin A 137µg 32µg 12%
Choline 18.4mg 75mg 10%
Potassium 95mg 397mg 9%
Fats 17.1g 11.45g 9%
Vitamin B2 0.34mg 0.227mg 9%
Vitamin B6 0.08mg 0.167mg 7%
Protein 27.5g 24.62g 6%
Phosphorus 524mg 490mg 5%
Manganese 0.108mg 5%
Vitamin B1 0.02mg 0.08mg 5%
Calories 280kcal 208kcal 4%
Magnesium 26mg 39mg 3%
Monounsaturated fat 4.844g 3.869g 2%
Vitamin K 1.8µg 2.6µg 1%
Carbs 3.1g 0g 1%
Net carbs 3.1g 0g N/A
Sugar 1.23g 0g N/A
Folate 9µg 10µg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 ProteinProtein +11.7%
Contains more FatsFats +49.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.5%
Contains more OtherOther +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +25.2%
Contains less Sat. FatSaturated fat -85.9%
Contains more Poly. FatPolyunsaturated fat +911.4%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.