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, 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
| Contains more CalciumCalcium | +85.9% |
| Contains more ZincZinc | +177.9% |
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.
| 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% |
| Contains more Vitamin AVitamin A | +931.3% |
| Contains more Vitamin B2Vitamin B2 | +88.5% |
| Contains more FolateFolate | +170% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +61% |
| Contains more OtherOther | +16.4% |
| Contains more FatsFats | +190.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~22.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Poly. FatPolyunsaturated fat | +262.3% |
| Contains more Mono. FatMonounsaturated fat | +139% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 8.94µg | 1.1µg | 327% |
| Saturated fat | 1.528g | 18.867g | 79% |
| Selenium | 52.7µg | 28.5µg | 44% |
| Iron | 2.92mg | 0.14mg | 35% |
| Fats | 11.45g | 33.31g | 34% |
| Vitamin A | 32µg | 330µg | 33% |
| Calcium | 382mg | 710mg | 33% |
| Vitamin B3 | 5.245mg | 0.059mg | 32% |
| Polyunsaturated fat | 5.148g | 1.421g | 25% |
| Vitamin D | 193IU | 24IU | 21% |
| Vitamin D | 4.8µg | 0.6µg | 21% |
| Zinc | 1.31mg | 3.64mg | 21% |
| Copper | 0.186mg | 0.03mg | 17% |
| Vitamin B2 | 0.227mg | 0.428mg | 15% |
| Sodium | 307mg | 653mg | 15% |
| Cholesterol | 142mg | 99mg | 14% |
| Monounsaturated fat | 3.869g | 9.246g | 13% |
| Choline | 75mg | 16.5mg | 11% |
| Calories | 208kcal | 404kcal | 10% |
| Potassium | 397mg | 76mg | 9% |
| Vitamin E | 2.04mg | 0.71mg | 9% |
| Vitamin B6 | 0.167mg | 0.066mg | 8% |
| Phosphorus | 490mg | 455mg | 5% |
| Vitamin B5 | 0.642mg | 0.41mg | 5% |
| Manganese | 0.108mg | 0.027mg | 4% |
| Vitamin B1 | 0.08mg | 0.029mg | 4% |
| Protein | 24.62g | 22.87g | 4% |
| Folate | 10µg | 27µg | 4% |
| Magnesium | 39mg | 27mg | 3% |
| Carbs | 0g | 3.09g | 1% |
| Net carbs | 0g | 3.09g | N/A |
| Sugar | 0g | 0.48g | N/A |
| Vitamin K | 2.6µg | 2.4µg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.276mg | 0.547mg | 0% |
| Threonine | 1.079mg | 1.044mg | 0% |
| Isoleucine | 1.134mg | 1.206mg | 0% |
| Leucine | 2.001mg | 1.939mg | 0% |
| Lysine | 2.26mg | 1.025mg | 0% |
| Methionine | 0.729mg | 0.547mg | 0% |
| Phenylalanine | 0.961mg | 1.074mg | 0% |
| Valine | 1.268mg | 1.404mg | 0% |
| Histidine | 0.725mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.473g | 0.01g | N/A |
| Omega-3 - DHA | 0.509g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
119%
35%
Minerals Daily Need Coverage Score
94%
79%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 17.339g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)