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  6. Sardine vs. Cream cheese

Sardine vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Cream cheese

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Iron, Vitamin B3, Vitamin D, Calcium, and Copper, yet Cream cheese is higher in Vitamin A RAE.
  • Sardine covers your daily Vitamin B12 needs 363% more than Cream cheese.
  • The amount of Saturated Fat in Sardine is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, cream.

Infographic

Sardine vs Cream 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +200.8%
Contains more IronIron +2554.5%
Contains more CopperCopper +933.3%
Contains more ZincZinc +162%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +512.8%
~equal in Sodium ~314mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin E Vitamin E +137.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +5663.7%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +198.2%
Contains more Vitamin B12Vitamin B12 +3963.6%
Contains more Vitamin KVitamin K +23.8%
Contains more CholineCholine +175.7%
Contains more Vitamin AVitamin A +928.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.23mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +300.3%
Contains more WaterWater +13.3%
Contains more OtherOther +240.2%
Contains more FatsFats +200.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated Fat -92.4%
Contains more Poly. FatPolyunsaturated fat +247.1%
Contains more Mono. FatMonounsaturated Fat +130.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Cream cheese Opinion
Calories 208kcal 350kcal Cream cheese
Protein 24.62g 6.15g Sardine
Fats 11.45g 34.44g Cream cheese
Net carbs 0g 5.52g Cream cheese
Carbs 0g 5.52g Cream cheese
Cholesterol 142mg 101mg Cream cheese
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 9mg Sardine
Calcium 382mg 97mg Sardine
Potassium 397mg 132mg Sardine
Iron 2.92mg 0.11mg Sardine
Sugar 0g 3.76g Sardine
Copper 0.186mg 0.018mg Sardine
Zinc 1.31mg 0.5mg Sardine
Starch 0.35g Cream cheese
Phosphorus 490mg 107mg Sardine
Sodium 307mg 314mg Sardine
Vitamin A 108IU 1111IU Cream cheese
Vitamin A RAE 32µg 308µg Cream cheese
Vitamin E 2.04mg 0.86mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 0.011mg Sardine
Selenium 52.7µg 8.6µg Sardine
Vitamin B1 0.08mg 0.023mg Sardine
Vitamin B2 0.227mg 0.23mg Cream cheese
Vitamin B3 5.245mg 0.091mg Sardine
Vitamin B5 0.642mg 0.517mg Sardine
Vitamin B6 0.167mg 0.056mg Sardine
Vitamin B12 8.94µg 0.22µg Sardine
Vitamin K 2.6µg 2.1µg Sardine
Folate 10µg 9µg Sardine
Choline 75mg 27.2mg Sardine
Saturated Fat 1.528g 20.213g Sardine
Monounsaturated Fat 3.869g 8.907g Cream cheese
Polyunsaturated fat 5.148g 1.483g Sardine
Tryptophan 0.276mg 0.069mg Sardine
Threonine 1.079mg 0.233mg Sardine
Isoleucine 1.134mg 0.324mg Sardine
Leucine 2.001mg 0.657mg Sardine
Lysine 2.26mg 0.567mg Sardine
Methionine 0.729mg 0.191mg Sardine
Phenylalanine 0.961mg 0.291mg Sardine
Valine 1.268mg 0.395mg Sardine
Histidine 0.725mg 0.175mg Sardine
Omega-3 - EPA 0.473g 0.01g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
124%
Sardine
19%
Cream cheese
Minerals Daily Need Coverage Score
94%
Sardine
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 18.685g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 41mg)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.