Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sardines
  5. Compare
  6. Sardines vs. American cheese

Sardines vs. American cheese — In-Depth Nutrition Comparison

Compare

Differences between sardines and American cheese

  • Sardines have more vitamin B12, selenium, vitamin B3, iron, and vitamin D, while American cheese has more calcium, phosphorus, and vitamin A.
  • Sardines' daily need coverage for vitamin B12 is 310% higher.
  • American cheese contains 69 times less vitamin B3 than sardines. Sardines contain 5.245mg of vitamin B3, while American cheese contains 0.076mg.
  • The amount of sodium in sardines is lower.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of American cheese is 27.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Sardines vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +200.8%
Contains more IronIron +363.5%
Contains more CopperCopper +304.3%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +160.9%
Contains more CalciumCalcium +173.6%
Contains more ZincZinc +90.1%
Contains more PhosphorusPhosphorus +30.8%

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +6801.3%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more Vitamin B6Vitamin B6 +209.3%
Contains more Vitamin B12Vitamin B12 +496%
Contains more FolateFolate +25%
Contains more CholineCholine +107.2%
Contains more Vitamin AVitamin A +681.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Sardines American cheese DV% diff.
Vitamin B12 8.94µg 1.5µg 310%
Saturated fat 1.528g 18.057g 75%
Calcium 382mg 1045mg 66%
Sodium 307mg 1671mg 59%
Selenium 52.7µg 20.2µg 59%
Vitamin B3 5.245mg 0.076mg 32%
Fats 11.45g 31.79g 31%
Iron 2.92mg 0.63mg 29%
Polyunsaturated fat 5.148g 1.286g 26%
Vitamin A 32µg 250µg 24%
Phosphorus 490mg 641mg 22%
Vitamin D 4.8µg 0.6µg 21%
Vitamin D 193IU 23IU 21%
Copper 0.186mg 0.046mg 16%
Cholesterol 142mg 100mg 14%
Protein 24.62g 18.13g 13%
Zinc 1.31mg 2.49mg 11%
Monounsaturated fat 3.869g 8.236g 11%
Vitamin B6 0.167mg 0.054mg 9%
Calories 208kcal 371kcal 8%
Potassium 397mg 132mg 8%
Vitamin E 2.04mg 0.8mg 8%
Choline 75mg 36.2mg 7%
Vitamin B1 0.08mg 0.015mg 5%
Vitamin B5 0.642mg 0.403mg 5%
Manganese 0.108mg 0.041mg 3%
Magnesium 39mg 26mg 3%
Vitamin B2 0.227mg 0.234mg 1%
Folate 10µg 8µg 1%
Carbs 0g 3.7g 1%
Net carbs 0g 3.7g N/A
Sugar 0g 2.26g N/A
Vitamin K 2.6µg 2.6µg 0%
Trans fat 1.144g N/A
Tryptophan 0.276mg 0.232mg 0%
Threonine 1.079mg 0.772mg 0%
Isoleucine 1.134mg 0.938mg 0%
Leucine 2.001mg 1.716mg 0%
Lysine 2.26mg 1.516mg 0%
Methionine 0.729mg 0.475mg 0%
Phenylalanine 0.961mg 0.939mg 0%
Valine 1.268mg 1.187mg 0%
Histidine 0.725mg 0.546mg 0%
Omega-3 - EPA 0.473g 0.012g N/A
Omega-3 - DHA 0.509g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +35.8%
Contains more WaterWater +50.5%
Contains more FatsFats +177.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +56.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +300.3%
Contains more Mono. FatMonounsaturated fat +112.9%

People also compare

Sardines
Sardines vs Tuna Bluefin
Tuna Bluefin
Sardines
Sardines vs Swordfish
Swordfish
Sardines
Sardines vs Shark raw
Shark raw
American cheese
American cheese vs Swiss cheese
Swiss cheese
American cheese
American cheese vs Roquefort
Roquefort
American cheese
American cheese vs Romano cheese
Romano cheese

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.