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  6. Cheddar Cheese vs. Sardine

Cheddar Cheese vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between Cheddar Cheese and Sardine?

  • Cheddar 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 Cheddar Cheese. Cheddar 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

Cheddar 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.
Cheddar Cheese
Cheddar Cheese
2
:
8
Sardine
Sardine
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%
Contains more Manganese +300%
Contains more Selenium +84.9%
Equal in Phosphorus - 490
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
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%
Contains more Manganese +300%
Contains more Selenium +84.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheddar Cheese
Cheddar Cheese
3
:
8
Sardine
Sardine
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
Cheddar Cheese
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%
Sardine
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
3
Sardine
Sardine
Contains more Fats +190.9%
Contains more Carbs +∞%
Contains more Water +61%
Contains more Other +16.4%
Equal in Protein - 24.62
Cheddar Cheese
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
Sardine
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 Fats +190.9%
Contains more Carbs +∞%
Contains more Water +61%
Contains more Other +16.4%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
1
:
2
Sardine
Sardine
Contains more Monounsaturated Fat +139%
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +262.3%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +139%
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated 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.
Cheddar 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 Cheddar Cheese Sardine Opinion
Net carbs 3.09g 0g Cheddar Cheese
Protein 22.87g 24.62g Sardine
Fats 33.31g 11.45g Cheddar Cheese
Carbs 3.09g 0g Cheddar Cheese
Calories 404kcal 208kcal Cheddar Cheese
Sugar 0.48g 0g Sardine
Calcium 710mg 382mg Cheddar 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 Cheddar Cheese
Copper 0.03mg 0.186mg Sardine
Manganese 0.027mg 0.108mg Sardine
Selenium 28.5µg 52.7µg Sardine
Vitamin A 1242IU 108IU Cheddar Cheese
Vitamin A RAE 330µg 32µg Cheddar Cheese
Vitamin E 0.71mg 2.04mg Sardine
Vitamin D 24IU 193IU Sardine
Vitamin D 0.6µg 4.8µg Sardine
Vitamin B1 0.029mg 0.08mg Sardine
Vitamin B2 0.428mg 0.227mg Cheddar 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 Cheddar Cheese
Vitamin B12 1.1µg 8.94µg Sardine
Vitamin K 2.4µg 2.6µg Sardine
Tryptophan 0.547mg 0.276mg Cheddar Cheese
Threonine 1.044mg 1.079mg Sardine
Isoleucine 1.206mg 1.134mg Cheddar Cheese
Leucine 1.939mg 2.001mg Sardine
Lysine 1.025mg 2.26mg Sardine
Methionine 0.547mg 0.729mg Sardine
Phenylalanine 1.074mg 0.961mg Cheddar Cheese
Valine 1.404mg 1.268mg Cheddar Cheese
Histidine 0.547mg 0.725mg Sardine
Cholesterol 99mg 142mg Cheddar Cheese
Trans Fat 0.917g Sardine
Saturated Fat 18.867g 1.528g Sardine
Omega-3 - DHA 0.001g 0.509g Sardine
Omega-3 - EPA 0.01g 0.473g Sardine
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 3.869g Cheddar Cheese
Polyunsaturated fat 1.421g 5.148g Sardine
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
131%
Sardine
Minerals Daily Need Coverage Score
79%
Cheddar 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?
Cheddar Cheese
Cheddar Cheese is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Cheddar Cheese
Cheddar 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. Cheddar 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.