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Cheese vs Sardine - In-Depth Nutrition Comparison

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What are the differences between Cheese and Sardine?

  • Cheese is higher in Vitamin A, Calcium and Zinc, however Sardine is richer in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D and Copper.
  • Sardine's daily need coverage for Vitamin B12 is 327% more.
  • Sardine contains 12 times less Saturated Fat than Cheese. Cheese contains 18.867g of Saturated Fat, while Sardine contains 1.528g.

We used Cheese, cheddar and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

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Cheese 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
Cheese
2
:
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Contains more Iron +1985.7%
Contains more Potassium +422.4%
Contains more Magnesium +44.4%
Contains more Copper +520%
Contains less Sodium -53%
Equal in Phosphorus - 490
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Contains more Iron +1985.7%
Contains more Potassium +422.4%
Contains more Magnesium +44.4%
Contains more Copper +520%
Contains less Sodium -53%
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
Cheese
3
:
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Contains more Vitamin E +187.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +8789.8%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +153%
Contains more Vitamin B12 +712.7%
Equal in Vitamin K - 2.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Contains more Vitamin E +187.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +8789.8%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +153%
Contains more Vitamin B12 +712.7%
Equal in Vitamin K - 2.6

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Cheese
131
Sardine
Mineral Summary Score
79
Cheese
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 the food
Protein
137%
Cheese
148%
Sardine
Carbohydrates
3%
Cheese
0%
Sardine
Fats
154%
Cheese
53%
Sardine

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.48g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 17.339g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cheese Sardine Opinion
Calories 404 208 Cheese
Protein 22.87 24.62 Sardine
Fats 33.31 11.45 Cheese
Vitamin C 0 0
Carbs 3.09 0 Cheese
Cholesterol 99 142 Cheese
Vitamin D 24 193 Sardine
Iron 0.14 2.92 Sardine
Calcium 710 382 Cheese
Potassium 76 397 Sardine
Magnesium 27 39 Sardine
Sugars 0.48 0 Sardine
Fiber 0 0
Copper 0.03 0.186 Sardine
Zinc 3.64 1.31 Cheese
Starch
Phosphorus 455 490 Sardine
Sodium 653 307 Sardine
Vitamin A 1242 108 Cheese
Vitamin E 0.71 2.04 Sardine
Vitamin D 0.6 4.8 Sardine
Vitamin B1 0.029 0.08 Sardine
Vitamin B2 0.428 0.227 Cheese
Vitamin B3 0.059 5.245 Sardine
Vitamin B5 0.41 0.642 Sardine
Vitamin B6 0.066 0.167 Sardine
Vitamin B12 1.1 8.94 Sardine
Vitamin K 2.4 2.6 Sardine
Folate 27 10 Cheese
Trans Fat 0.917 Sardine
Saturated Fat 18.867 1.528 Sardine
Monounsaturated Fat 9.246 3.869 Cheese
Polyunsaturated fat 1.421 5.148 Sardine
Tryptophan 0.547 0.276 Cheese
Threonine 1.044 1.079 Sardine
Isoleucine 1.206 1.134 Cheese
Leucine 1.939 2.001 Sardine
Lysine 1.025 2.26 Sardine
Methionine 0.547 0.729 Sardine
Phenylalanine 1.074 0.961 Cheese
Valine 1.404 1.268 Cheese
Histidine 0.547 0.725 Sardine
Fructose 0 Cheese

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 of the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.