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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, 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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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 Potassium +422.4%
Contains more Magnesium +44.4%
Contains more Copper +520%
Contains less Sodium -53%
Contains more Calcium +85.9%
Contains more Zinc +177.9%
Equal in Phosphorus - 455
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +1985.7%
Contains more Potassium +422.4%
Contains more Magnesium +44.4%
Contains more Copper +520%
Contains less Sodium -53%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
148%
Sardine
137%
Cheese
Carbohydrates
0%
Sardine
3%
Cheese
Fats
53%
Sardine
154%
Cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Cheese
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Cheese Opinion
Calories 208 404 Cheese
Protein 24.62 22.87 Sardine
Fats 11.45 33.31 Cheese
Vitamin C 0 0
Carbs 0 3.09 Cheese
Cholesterol 142 99 Cheese
Vitamin D 193 24 Sardine
Iron 2.92 0.14 Sardine
Calcium 382 710 Cheese
Potassium 397 76 Sardine
Magnesium 39 27 Sardine
Sugars 0 0.48 Sardine
Fiber 0 0
Copper 0.186 0.03 Sardine
Zinc 1.31 3.64 Cheese
Starch
Phosphorus 490 455 Sardine
Sodium 307 653 Sardine
Vitamin A 108 1242 Cheese
Vitamin E 2.04 0.71 Sardine
Vitamin D 4.8 0.6 Sardine
Vitamin B1 0.08 0.029 Sardine
Vitamin B2 0.227 0.428 Cheese
Vitamin B3 5.245 0.059 Sardine
Vitamin B5 0.642 0.41 Sardine
Vitamin B6 0.167 0.066 Sardine
Vitamin B12 8.94 1.1 Sardine
Vitamin K 2.6 2.4 Sardine
Folate 10 27 Cheese
Trans Fat 0.917 Sardine
Saturated Fat 1.528 18.867 Sardine
Monounsaturated Fat 3.869 9.246 Cheese
Polyunsaturated fat 5.148 1.421 Sardine
Tryptophan 0.276 0.547 Cheese
Threonine 1.079 1.044 Sardine
Isoleucine 1.134 1.206 Cheese
Leucine 2.001 1.939 Sardine
Lysine 2.26 1.025 Sardine
Methionine 0.729 0.547 Sardine
Phenylalanine 0.961 1.074 Cheese
Valine 1.268 1.404 Cheese
Histidine 0.725 0.547 Sardine
Fructose 0 Cheese

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.