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Sardine vs Cheese - In-Depth Nutrition Comparison

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What are the differences between Sardine and Cheese?

  • Sardine is higher in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D, and Copper, however Cheese is richer in Vitamin A RAE, Calcium, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 327% more.
  • Cheese contains 89 times less Vitamin B3 than Sardine. Sardine contains 5.245mg of Vitamin B3, while Cheese contains 0.059mg.
  • Sardine has less Saturated Fat.

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

Infographic

Sardine vs Cheese 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
:
2
Cheese
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 Calcium +85.9%
Contains more Zinc +177.9%
Equal in Phosphorus - 455
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
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 Calcium +85.9%
Contains more Zinc +177.9%
Equal in Phosphorus - 455

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
:
3
Cheese
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%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Equal in Vitamin K - 2.4
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%
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%
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%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +88.5%
Contains more Folate +170%
Equal in Vitamin K - 2.4

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cheese
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
131
Sardine
35
Cheese
Mineral Summary Score
79
Sardine
79
Cheese

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
148%
Sardine
137%
Cheese
Carbohydrates
0%
Sardine
3%
Cheese
Fats
53%
Sardine
154%
Cheese

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.