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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 RAE, 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.

Infographic

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 Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Zinc +14.9%
Contains more Copper +132.5%
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
Equal in Calcium - 400
Equal in Phosphorus - 444
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +461.5%
Contains more Phosphorus +10.4%
Contains less Sodium -48.8%
Contains more Zinc +14.9%
Contains more Copper +132.5%
Contains more Magnesium +79.5%
Contains more Potassium +254.9%
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 Folate +100%
Contains more Vitamin B12 +269.4%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin B3 +545.1%
Contains more Folate +100%
Contains more Vitamin B12 +269.4%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Brunost Opinion
Net carbs 0g 42.65g Brunost
Protein 24.62g 9.65g Sardine
Fats 11.45g 29.51g Brunost
Carbs 0g 42.65g Brunost
Calories 208kcal 466kcal Brunost
Starch g g
Fructose g g
Sugar 0g g Brunost
Fiber 0g 0g
Calcium 382mg 400mg Brunost
Iron 2.92mg 0.52mg Sardine
Magnesium 39mg 70mg Brunost
Phosphorus 490mg 444mg Sardine
Potassium 397mg 1409mg Brunost
Sodium 307mg 600mg Sardine
Zinc 1.31mg 1.14mg Sardine
Copper 0.186mg 0.08mg Sardine
Vitamin A 108IU 1113IU Brunost
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.315mg Brunost
Vitamin B2 0.227mg 1.382mg Brunost
Vitamin B3 5.245mg 0.813mg Sardine
Vitamin B5 0.642mg 3.351mg Brunost
Vitamin B6 0.167mg 0.271mg Brunost
Folate 10µg 5µg Sardine
Vitamin B12 8.94µg 2.42µg Sardine
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.135mg Sardine
Threonine 1.079mg 0.393mg Sardine
Isoleucine 1.134mg 0.519mg Sardine
Leucine 2.001mg 0.992mg Sardine
Lysine 2.26mg 0.814mg Sardine
Methionine 0.729mg 0.318mg Sardine
Phenylalanine 0.961mg 0.54mg Sardine
Valine 1.268mg 0.765mg Sardine
Histidine 0.725mg 0.293mg Sardine
Cholesterol 142mg 94mg Brunost
Trans Fat g g
Saturated Fat 1.528g 19.16g Sardine
Monounsaturated Fat 3.869g 7.879g Brunost
Polyunsaturated fat 5.148g 0.938g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
148%
Sardine
58%
Brunost
Carbohydrates
0%
Sardine
43%
Brunost
Fats
53%
Sardine
136%
Brunost

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 Sugar?
Brunost
Brunost is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Brunost
Brunost is lower in Cholesterol (difference - 48mg)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $4)
Which food is richer in minerals?
?
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.
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

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 to 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.