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Sardine vs Brunost - In-Depth Nutrition Comparison

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How are Sardine and Brunost different?

  • Sardine is higher in Vitamin B12, Selenium, Iron and Vitamin B3, however Brunost is richer in Vitamin B2, Vitamin B5, Vitamin A, Potassium and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Sardine is 272% higher.
  • Sardine contains 6 times more Vitamin B3 than Brunost. While Sardine contains 5.245mg of Vitamin B3, Brunost contains only 0.813mg.
  • Sardine has less Saturated Fat.

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

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Sardine vs Brunost 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
:
Contains more Iron +461.5%
Contains more Copper +132.5%
Contains more Zinc +14.9%
Contains more Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Potassium +254.9%
Contains more Magnesium +79.5%
Equal in Calcium - 400
Equal in Phosphorus - 444
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 120% 125% 50% 27% 32% 191% 79%
Contains more Iron +461.5%
Contains more Copper +132.5%
Contains more Zinc +14.9%
Contains more Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Potassium +254.9%
Contains more Magnesium +79.5%
Equal in Calcium - 400
Equal in Phosphorus - 444

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
:
Contains more Vitamin B3 +545.1%
Contains more Vitamin B12 +269.4%
Contains more Folate +100%
Contains more Vitamin A +930.6%
Contains more Vitamin B1 +293.8%
Contains more Vitamin B2 +508.8%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +62.3%
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% 67% 0% 0% 79% 319% 16% 202% 63% 303% 0% 4%
Contains more Vitamin B3 +545.1%
Contains more Vitamin B12 +269.4%
Contains more Folate +100%
Contains more Vitamin A +930.6%
Contains more Vitamin B1 +293.8%
Contains more Vitamin B2 +508.8%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +62.3%

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
87
Brunost
Mineral Summary Score
79
Sardine
80
Brunost

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
58%
Brunost
Carbohydrates
0%
Sardine
43%
Brunost
Fats
53%
Sardine
136%
Brunost

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 Brunost
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 17.632g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 48mg)
Which food contains less Sugars?
Brunost
Brunost contains less Sugars (difference - 0g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $4)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Brunost Opinion
Calories 208 466 Brunost
Protein 24.62 9.65 Sardine
Fats 11.45 29.51 Brunost
Vitamin C 0 0
Carbs 0 42.65 Brunost
Cholesterol 142 94 Brunost
Vitamin D 193 Sardine
Iron 2.92 0.52 Sardine
Calcium 382 400 Brunost
Potassium 397 1409 Brunost
Magnesium 39 70 Brunost
Sugars 0 Brunost
Fiber 0 0
Copper 0.186 0.08 Sardine
Zinc 1.31 1.14 Sardine
Starch
Phosphorus 490 444 Sardine
Sodium 307 600 Sardine
Vitamin A 108 1113 Brunost
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.315 Brunost
Vitamin B2 0.227 1.382 Brunost
Vitamin B3 5.245 0.813 Sardine
Vitamin B5 0.642 3.351 Brunost
Vitamin B6 0.167 0.271 Brunost
Vitamin B12 8.94 2.42 Sardine
Vitamin K 2.6 Sardine
Folate 10 5 Sardine
Trans Fat
Saturated Fat 1.528 19.16 Sardine
Monounsaturated Fat 3.869 7.879 Brunost
Polyunsaturated fat 5.148 0.938 Sardine
Tryptophan 0.276 0.135 Sardine
Threonine 1.079 0.393 Sardine
Isoleucine 1.134 0.519 Sardine
Leucine 2.001 0.992 Sardine
Lysine 2.26 0.814 Sardine
Methionine 0.729 0.318 Sardine
Phenylalanine 0.961 0.54 Sardine
Valine 1.268 0.765 Sardine
Histidine 0.725 0.293 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately 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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.