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  6. Sardine vs. Blue cheese

Sardine vs. Blue cheese — In-Depth Nutrition Comparison

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Important differences between Sardine and Blue cheese

  • Sardine has more Vitamin B12, Selenium, Iron, Vitamin D, and Vitamin B3, however, Blue cheese has more Vitamin B5, and Vitamin A RAE.
  • Sardine's daily need coverage for Vitamin B12 is 322% more.
  • Sardine has 9 times more Iron than Blue cheese. Sardine has 2.92mg of Iron, while Blue cheese has 0.31mg.
  • Blue cheese is lower in Cholesterol.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, blue.

Infographic

Sardine vs Blue 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.
Sardine
Sardine
8
:
2
Blue cheese
Blue cheese
Contains more Iron +841.9%
Contains more Magnesium +69.6%
Contains more Phosphorus +26.6%
Contains more Potassium +55.1%
Contains less Sodium -73.2%
Contains more Copper +365%
Contains more Manganese +1100%
Contains more Selenium +263.4%
Contains more Calcium +38.2%
Contains more Zinc +103.1%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Iron +841.9%
Contains more Magnesium +69.6%
Contains more Phosphorus +26.6%
Contains more Potassium +55.1%
Contains less Sodium -73.2%
Contains more Copper +365%
Contains more Manganese +1100%
Contains more Selenium +263.4%
Contains more Calcium +38.2%
Contains more Zinc +103.1%

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.
Sardine
Sardine
7
:
4
Blue cheese
Blue cheese
Contains more Vitamin E +716%
Contains more Vitamin D +860%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +416.2%
Contains more Vitamin B12 +632.8%
Contains more Vitamin A +567.6%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B5 +169.3%
Contains more Folate +260%
Equal in Vitamin B6 - 0.166
Equal in Vitamin K - 2.4
Sardine
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%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin E +716%
Contains more Vitamin D +860%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +416.2%
Contains more Vitamin B12 +632.8%
Contains more Vitamin A +567.6%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B5 +169.3%
Contains more Folate +260%
Equal in Vitamin B6 - 0.166
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Blue cheese
Blue cheese
Contains more Protein +15%
Contains more Water +40.6%
Contains more Fats +151%
Contains more Carbs +∞%
Contains more Other +18.3%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Protein +15%
Contains more Water +40.6%
Contains more Fats +151%
Contains more Carbs +∞%
Contains more Other +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Blue cheese
Blue cheese
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +543.5%
Contains more Monounsaturated Fat +101%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +543.5%
Contains more Monounsaturated Fat +101%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Blue cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Blue cheese Opinion
Net carbs 0g 2.34g Blue cheese
Protein 24.62g 21.4g Sardine
Fats 11.45g 28.74g Blue cheese
Carbs 0g 2.34g Blue cheese
Calories 208kcal 353kcal Blue cheese
Sugar 0g 0.5g Sardine
Calcium 382mg 528mg Blue cheese
Iron 2.92mg 0.31mg Sardine
Magnesium 39mg 23mg Sardine
Phosphorus 490mg 387mg Sardine
Potassium 397mg 256mg Sardine
Sodium 307mg 1146mg Sardine
Zinc 1.31mg 2.66mg Blue cheese
Copper 0.186mg 0.04mg Sardine
Manganese 0.108mg 0.009mg Sardine
Selenium 52.7µg 14.5µg Sardine
Vitamin A 108IU 721IU Blue cheese
Vitamin A RAE 32µg 198µg Blue cheese
Vitamin E 2.04mg 0.25mg Sardine
Vitamin D 193IU 21IU Sardine
Vitamin D 4.8µg 0.5µg Sardine
Vitamin B1 0.08mg 0.029mg Sardine
Vitamin B2 0.227mg 0.382mg Blue cheese
Vitamin B3 5.245mg 1.016mg Sardine
Vitamin B5 0.642mg 1.729mg Blue cheese
Vitamin B6 0.167mg 0.166mg Sardine
Folate 10µg 36µg Blue cheese
Vitamin B12 8.94µg 1.22µg Sardine
Vitamin K 2.6µg 2.4µg Sardine
Tryptophan 0.276mg 0.312mg Blue cheese
Threonine 1.079mg 0.785mg Sardine
Isoleucine 1.134mg 1.124mg Sardine
Leucine 2.001mg 1.919mg Sardine
Lysine 2.26mg 1.852mg Sardine
Methionine 0.729mg 0.584mg Sardine
Phenylalanine 0.961mg 1.087mg Blue cheese
Valine 1.268mg 1.556mg Blue cheese
Histidine 0.725mg 0.758mg Blue cheese
Cholesterol 142mg 75mg Blue cheese
Saturated Fat 1.528g 18.669g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 7.778g Blue cheese
Polyunsaturated fat 5.148g 0.8g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Blue cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
131%
Sardine
42%
Blue cheese
Minerals Daily Need Coverage Score
94%
Sardine
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 17.141g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Blue cheese
Blue cheese is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $4.2)
Which food is richer in vitamins?
?
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

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.