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.
- The glycemic index of sardine is lower.
Food varieties used in this article are Cheese, mozzarella, low sodium and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
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
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
119%
Minerals Daily Need Coverage Score
66%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 9.339g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 291mg)
Which food is cheaper?
Mozzarella is cheaper (difference - $5)