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Mozzarella vs Sardine - In-Depth Nutrition Comparison

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A recap on differences between Mozzarella and Sardine

  • Mozzarella is higher in Calcium, and Zinc, yet Sardine is higher in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D, and Copper.
  • Sardine covers your daily Vitamin B12 needs 334% more than Mozzarella.
  • Mozzarella contains 7 times more Saturated Fat than Sardine. While Mozzarella contains 10.867g of Saturated Fat, Sardine contains only 1.528g.

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 Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more Zinc +138.9%
Contains more Iron +1068%
Contains more Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more Zinc +138.9%
Contains more Iron +1068%
Contains more Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Equal in Phosphorus - 490

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mozzarella Sardine
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Sardine Opinion
Net carbs 3.1g 0g Mozzarella
Protein 27.5g 24.62g Mozzarella
Fats 17.1g 11.45g Mozzarella
Carbs 3.1g 0g Mozzarella
Calories 280kcal 208kcal Mozzarella
Starch g g
Fructose g g
Sugar 1.23g 0g Sardine
Fiber 0g 0g
Calcium 731mg 382mg Mozzarella
Iron 0.25mg 2.92mg Sardine
Magnesium 26mg 39mg Sardine
Phosphorus 524mg 490mg Mozzarella
Potassium 95mg 397mg Sardine
Sodium 16mg 307mg Mozzarella
Zinc 3.13mg 1.31mg Mozzarella
Copper 0.027mg 0.186mg Sardine
Vitamin A 517IU 108IU Mozzarella
Vitamin E 0.15mg 2.04mg Sardine
Vitamin D 13IU 193IU Sardine
Vitamin D 0.3µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.08mg Sardine
Vitamin B2 0.34mg 0.227mg Mozzarella
Vitamin B3 0.12mg 5.245mg Sardine
Vitamin B5 mg 0.642mg Sardine
Vitamin B6 0.08mg 0.167mg Sardine
Folate 9µg 10µg Sardine
Vitamin B12 0.92µg 8.94µg Sardine
Vitamin K 1.8µg 2.6µg Sardine
Tryptophan mg 0.276mg Sardine
Threonine mg 1.079mg Sardine
Isoleucine mg 1.134mg Sardine
Leucine mg 2.001mg Sardine
Lysine mg 2.26mg Sardine
Methionine mg 0.729mg Sardine
Phenylalanine mg 0.961mg Sardine
Valine mg 1.268mg Sardine
Histidine mg 0.725mg Sardine
Cholesterol 54mg 142mg Mozzarella
Trans Fat g g
Saturated Fat 10.867g 1.528g Sardine
Monounsaturated Fat 4.844g 3.869g Mozzarella
Polyunsaturated fat 0.509g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Mozzarella
131
Sardine
Mineral Summary Score
72
Mozzarella
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
165%
Mozzarella
148%
Sardine
Carbohydrates
3%
Mozzarella
0%
Sardine
Fats
79%
Mozzarella
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 9.339g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 88mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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