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  6. Cheese vs. Sardine

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.

Infographic

Cheese vs Sardine infographic
Infographic link

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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +85.9%
Contains more ZincZinc +177.9%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +422.4%
Contains more IronIron +1985.7%
Contains more CopperCopper +520%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +84.9%
~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.
Cheese
Cheese
3
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +170%
Contains more Vitamin EVitamin E +187.3%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +8789.8%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin B6Vitamin B6 +153%
Contains more Vitamin B12Vitamin B12 +712.7%
Contains more CholineCholine +354.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 FatsFats +190.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61%
Contains more OtherOther +16.4%
~equal in Protein ~24.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +139%
Contains less Sat. FatSaturated Fat -91.9%
Contains more Poly. FatPolyunsaturated fat +262.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Sardine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cheese Sardine Opinion
Calories 404kcal 208kcal Cheese
Protein 22.87g 24.62g Sardine
Fats 33.31g 11.45g Cheese
Net carbs 3.09g 0g Cheese
Carbs 3.09g 0g Cheese
Cholesterol 99mg 142mg Cheese
Vitamin D 24IU 193IU Sardine
Magnesium 27mg 39mg Sardine
Calcium 710mg 382mg Cheese
Potassium 76mg 397mg Sardine
Iron 0.14mg 2.92mg Sardine
Sugar 0.48g 0g Sardine
Copper 0.03mg 0.186mg Sardine
Zinc 3.64mg 1.31mg Cheese
Phosphorus 455mg 490mg Sardine
Sodium 653mg 307mg Sardine
Vitamin A 1242IU 108IU Cheese
Vitamin A 330µg 32µg Cheese
Vitamin E 0.71mg 2.04mg Sardine
Vitamin D 0.6µg 4.8µg Sardine
Manganese 0.027mg 0.108mg Sardine
Selenium 28.5µg 52.7µg Sardine
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
Vitamin B12 1.1µg 8.94µg Sardine
Vitamin K 2.4µg 2.6µg Sardine
Folate 27µg 10µg Cheese
Trans Fat 0.917g Sardine
Choline 16.5mg 75mg Sardine
Saturated Fat 18.867g 1.528g Sardine
Monounsaturated Fat 9.246g 3.869g Cheese
Polyunsaturated fat 1.421g 5.148g 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
Omega-3 - EPA 0.01g 0.473g Sardine
Omega-3 - DHA 0.001g 0.509g Sardine
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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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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
33%
Cheese
124%
Sardine
Minerals Daily Need Coverage Score
79%
Cheese
94%
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 minerals?
Sardine
Sardine is relatively richer in minerals
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)

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. 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.