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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 RAE, 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.

Infographic

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 Magnesium +44.4%
Contains more Potassium +422.4%
Contains less Sodium -53%
Contains more Copper +520%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Contains more Iron +1985.7%
Contains more Magnesium +44.4%
Contains more Potassium +422.4%
Contains less Sodium -53%
Contains more Copper +520%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 +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

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.
Cheese Sardine
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cheese Sardine Opinion
Net carbs 3.09g 0g Cheese
Protein 22.87g 24.62g Sardine
Fats 33.31g 11.45g Cheese
Carbs 3.09g 0g Cheese
Calories 404kcal 208kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 0g Sardine
Fiber 0g 0g
Calcium 710mg 382mg Cheese
Iron 0.14mg 2.92mg Sardine
Magnesium 27mg 39mg Sardine
Phosphorus 455mg 490mg Sardine
Potassium 76mg 397mg Sardine
Sodium 653mg 307mg Sardine
Zinc 3.64mg 1.31mg Cheese
Copper 0.03mg 0.186mg Sardine
Vitamin A 1242IU 108IU Cheese
Vitamin E 0.71mg 2.04mg Sardine
Vitamin D 24IU 193IU Sardine
Vitamin D 0.6µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.08mg Sardine
Vitamin B2 0.428mg 0.227mg Cheese
Vitamin B3 0.059mg 5.245mg Sardine
Vitamin B5 0.41mg 0.642mg Sardine
Vitamin B6 0.066mg 0.167mg Sardine
Folate 27µg 10µg Cheese
Vitamin B12 1.1µg 8.94µg Sardine
Vitamin K 2.4µg 2.6µg Sardine
Tryptophan 0.547mg 0.276mg Cheese
Threonine 1.044mg 1.079mg Sardine
Isoleucine 1.206mg 1.134mg Cheese
Leucine 1.939mg 2.001mg Sardine
Lysine 1.025mg 2.26mg Sardine
Methionine 0.547mg 0.729mg Sardine
Phenylalanine 1.074mg 0.961mg Cheese
Valine 1.404mg 1.268mg Cheese
Histidine 0.547mg 0.725mg Sardine
Cholesterol 99mg 142mg Cheese
Trans Fat 0.917g g Sardine
Saturated Fat 18.867g 1.528g Sardine
Monounsaturated Fat 9.246g 3.869g Cheese
Polyunsaturated fat 1.421g 5.148g Sardine

Which food is preferable for your diet?

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

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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
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 food.
Protein
137%
Cheese
148%
Sardine
Carbohydrates
3%
Cheese
0%
Sardine
Fats
154%
Cheese
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (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 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. 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.