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Sardines vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between sardines and cream cheese

  • Sardines are higher in vitamin B12, selenium, phosphorus, iron, vitamin B3, vitamin D, calcium, and copper, yet cream cheese is higher in vitamin A.
  • Sardines cover your daily vitamin B12 needs 363% more than cream cheese.
  • The amount of saturated fat in sardines is lower.

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

Infographic

Sardines vs Cream 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" 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% 11% 41% 72% 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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin EVitamin 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 +862.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.23mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sardines Cream cheese DV% diff.
Vitamin B12 8.94µg 0.22µg 363%
Saturated fat 1.528g 20.213g 85%
Selenium 52.7µg 8.6µg 80%
Phosphorus 490mg 107mg 55%
Protein 24.62g 6.15g 37%
Iron 2.92mg 0.11mg 35%
Fats 11.45g 34.44g 35%
Vitamin B3 5.245mg 0.091mg 32%
Vitamin A 32µg 308µg 31%
Calcium 382mg 97mg 29%
Vitamin D 4.8µg 0µg 24%
Polyunsaturated fat 5.148g 1.483g 24%
Vitamin D 193IU 0IU 24%
Copper 0.186mg 0.018mg 19%
Cholesterol 142mg 101mg 14%
Monounsaturated fat 3.869g 8.907g 13%
Choline 75mg 27.2mg 9%
Vitamin B6 0.167mg 0.056mg 9%
Potassium 397mg 132mg 8%
Vitamin E 2.04mg 0.86mg 8%
Calories 208kcal 350kcal 7%
Magnesium 39mg 9mg 7%
Zinc 1.31mg 0.5mg 7%
Vitamin B1 0.08mg 0.023mg 5%
Manganese 0.108mg 0.011mg 4%
Vitamin B5 0.642mg 0.517mg 3%
Carbs 0g 5.52g 2%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Sodium 307mg 314mg 0%
Vitamin B2 0.227mg 0.23mg 0%
Vitamin K 2.6µg 2.1µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.276mg 0.069mg 0%
Threonine 1.079mg 0.233mg 0%
Isoleucine 1.134mg 0.324mg 0%
Leucine 2.001mg 0.657mg 0%
Lysine 2.26mg 0.567mg 0%
Methionine 0.729mg 0.191mg 0%
Phenylalanine 0.961mg 0.291mg 0%
Valine 1.268mg 0.395mg 0%
Histidine 0.725mg 0.175mg 0%
Omega-3 - EPA 0.473g 0.01g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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%

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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. Sardines - 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.