Sardines vs. Cottage cheese — In-Depth Nutrition Comparison
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Significant differences between sardines and cottage cheese
- The amount of vitamin B12, selenium, phosphorus, iron, vitamin B3, vitamin D, calcium, copper, and vitamin E in sardines is higher than in cottage cheese.
- Sardines cover your daily vitamin B12 needs 355% more than cottage cheese.
- Cottage cheese has 64 times less vitamin D than sardines. Sardines have 193IU of vitamin D, while cottage cheese has 3IU.
- Cottage cheese contains less cholesterol.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, cottage, creamed, large or small curd.
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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 | +387.5% |
| Contains more CalciumCalcium | +360.2% |
| Contains more PotassiumPotassium | +281.7% |
| Contains more IronIron | +4071.4% |
| Contains more CopperCopper | +541.4% |
| Contains more ZincZinc | +227.5% |
| Contains more PhosphorusPhosphorus | +208.2% |
| Contains less SodiumSodium | -15.7% |
| Contains more ManganeseManganese | +5300% |
| Contains more SeleniumSelenium | +443.3% |
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 | +2450% |
| Contains more Vitamin DVitamin D | +4700% |
| Contains more Vitamin B1Vitamin B1 | +196.3% |
| Contains more Vitamin B2Vitamin B2 | +39.3% |
| Contains more Vitamin B3Vitamin B3 | +5198% |
| Contains more Vitamin B5Vitamin B5 | +15.3% |
| Contains more Vitamin B6Vitamin B6 | +263% |
| Contains more Vitamin B12Vitamin B12 | +1979.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +307.6% |
| Contains more Vitamin AVitamin A | +15.6% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.43µg | 355% |
| Selenium | 52.7µg | 9.7µg | 78% |
| Phosphorus | 490mg | 159mg | 47% |
| Cholesterol | 142mg | 17mg | 42% |
| Iron | 2.92mg | 0.07mg | 36% |
| Polyunsaturated fat | 5.148g | 0.123g | 34% |
| Vitamin B3 | 5.245mg | 0.099mg | 32% |
| Calcium | 382mg | 83mg | 30% |
| Protein | 24.62g | 11.12g | 27% |
| Vitamin D | 193IU | 3IU | 24% |
| Vitamin D | 4.8µg | 0.1µg | 24% |
| Copper | 0.186mg | 0.029mg | 17% |
| Vitamin E | 2.04mg | 0.08mg | 13% |
| Fats | 11.45g | 4.3g | 11% |
| Choline | 75mg | 18.4mg | 10% |
| Potassium | 397mg | 104mg | 9% |
| Vitamin B6 | 0.167mg | 0.046mg | 9% |
| Monounsaturated fat | 3.869g | 0.778g | 8% |
| Zinc | 1.31mg | 0.4mg | 8% |
| Magnesium | 39mg | 8mg | 7% |
| Calories | 208kcal | 98kcal | 6% |
| Vitamin B2 | 0.227mg | 0.163mg | 5% |
| Manganese | 0.108mg | 0.002mg | 5% |
| Vitamin B1 | 0.08mg | 0.027mg | 4% |
| Vitamin B5 | 0.642mg | 0.557mg | 2% |
| Sodium | 307mg | 364mg | 2% |
| Vitamin K | 2.6µg | 0µg | 2% |
| Vitamin A | 32µg | 37µg | 1% |
| Folate | 10µg | 12µg | 1% |
| Saturated fat | 1.528g | 1.718g | 1% |
| Carbs | 0g | 3.38g | 1% |
| Net carbs | 0g | 3.38g | N/A |
| Sugar | 0g | 2.67g | N/A |
| Tryptophan | 0.276mg | 0.147mg | 0% |
| Threonine | 1.079mg | 0.5mg | 0% |
| Isoleucine | 1.134mg | 0.591mg | 0% |
| Leucine | 2.001mg | 1.116mg | 0% |
| Lysine | 2.26mg | 0.934mg | 0% |
| Methionine | 0.729mg | 0.269mg | 0% |
| Phenylalanine | 0.961mg | 0.577mg | 0% |
| Valine | 1.268mg | 0.748mg | 0% |
| Histidine | 0.725mg | 0.326mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +121.4% |
| Contains more FatsFats | +166.3% |
| Contains more OtherOther | +206.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +33.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -11.1% |
| Contains more Mono. FatMonounsaturated fat | +397.3% |
| Contains more Poly. FatPolyunsaturated fat | +4085.4% |
