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  6. Edam vs. Sardines

Edam vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between edam and sardines?

  • Edam is richer in calcium and zinc, while sardines are higher in vitamin B12, selenium, vitamin B3, iron, and vitamin D.
  • Sardines' daily need coverage for vitamin B12 is 308% higher.
  • Sardines have 12 times less saturated fat than edam. Edam has 17.572g of saturated fat, while sardines have 1.528g.
  • Edam has a higher glycemic index (27) than sardines (0).

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

Infographic

Edam vs Sardines 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.
Edam
Edam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +91.4%
Contains more ZincZinc +186.3%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +563.6%
Contains more CopperCopper +416.7%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +263.4%
~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.
Edam
Edam
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +659.4%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more FolateFolate +60%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin DVitamin D +860%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +6296.3%
Contains more Vitamin B5Vitamin B5 +128.5%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin B12Vitamin B12 +480.5%
Contains more Vitamin KVitamin K +13%
Contains more CholineCholine +387%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Edam Sardines DV% diff.
Vitamin B12 1.54µg 8.94µg 308%
Saturated fat 17.572g 1.528g 73%
Selenium 14.5µg 52.7µg 69%
Calcium 731mg 382mg 35%
Vitamin B3 0.082mg 5.245mg 32%
Iron 0.44mg 2.92mg 31%
Polyunsaturated fat 0.665g 5.148g 30%
Fats 27.8g 11.45g 25%
Vitamin A 243µg 32µg 23%
Vitamin D 20IU 193IU 22%
Zinc 3.75mg 1.31mg 22%
Sodium 812mg 307mg 22%
Vitamin D 0.5µg 4.8µg 22%
Cholesterol 89mg 142mg 18%
Copper 0.036mg 0.186mg 17%
Vitamin E 0.24mg 2.04mg 12%
Vitamin B2 0.389mg 0.227mg 12%
Monounsaturated fat 8.125g 3.869g 11%
Choline 15.4mg 75mg 11%
Vitamin B6 0.076mg 0.167mg 7%
Vitamin B5 0.281mg 0.642mg 7%
Calories 357kcal 208kcal 7%
Phosphorus 536mg 490mg 7%
Potassium 188mg 397mg 6%
Vitamin B1 0.037mg 0.08mg 4%
Manganese 0.011mg 0.108mg 4%
Folate 16µg 10µg 2%
Magnesium 30mg 39mg 2%
Protein 24.99g 24.62g 1%
Carbs 1.43g 0g 0%
Net carbs 1.43g 0g N/A
Sugar 1.43g 0g N/A
Vitamin K 2.3µg 2.6µg 0%
Tryptophan 0.352mg 0.276mg 0%
Threonine 0.932mg 1.079mg 0%
Isoleucine 1.308mg 1.134mg 0%
Leucine 2.57mg 2.001mg 0%
Lysine 2.66mg 2.26mg 0%
Methionine 0.721mg 0.729mg 0%
Phenylalanine 1.434mg 0.961mg 0%
Valine 1.81mg 1.268mg 0%
Histidine 1.034mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +142.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.4%
~equal in Protein ~24.62g
~equal in Other ~4.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +110%
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +674.1%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/nutrients
  2. Sardines - 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.