Sardine vs. Mozzarella — In-Depth Nutrition Comparison
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A recap on differences between Sardine and Mozzarella
- Sardine is higher in Vitamin B12, Selenium, Iron, Vitamin B3, Vitamin D, and Copper, yet Mozzarella is higher in Calcium, and Zinc.
- Sardine covers your daily Vitamin B12 needs 334% more than Mozzarella.
- Sardine contains 44 times more Vitamin B3 than Mozzarella. While Sardine contains 5.245mg of Vitamin B3, Mozzarella contains only 0.12mg.
- The amount of Cholesterol in Mozzarella is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, mozzarella, low sodium.
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.
Contains
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Iron
+1068%
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Magnesium
+50%
Contains
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Potassium
+317.9%
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Copper
+588.9%
Contains
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Selenium
+235.7%
Contains
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Calcium
+91.4%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+138.9%
Equal in Phosphorus - 524
Contains
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Iron
+1068%
Contains
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Magnesium
+50%
Contains
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Potassium
+317.9%
Contains
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Copper
+588.9%
Contains
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Selenium
+235.7%
Contains
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Calcium
+91.4%
Contains
less
Sodium
-94.8%
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Zinc
+138.9%
Equal in Phosphorus - 524
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.
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Contains
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Vitamin E
+1260%
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Vitamin D
+1500%
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Vitamin B1
+300%
Contains
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Vitamin B3
+4270.8%
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Vitamin B6
+108.8%
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Folate
+11.1%
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Vitamin B12
+871.7%
Contains
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Vitamin K
+44.4%
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Vitamin A
+378.7%
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Vitamin B2
+49.8%
Equal in Folate - 9
Contains
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Vitamin E
+1260%
Contains
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Vitamin D
+1500%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+4270.8%
Contains
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Vitamin B6
+108.8%
Contains
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Folate
+11.1%
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Vitamin B12
+871.7%
Contains
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Vitamin K
+44.4%
Contains
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Vitamin A
+378.7%
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Vitamin B2
+49.8%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+19.5%
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Other
+80%
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Protein
+11.7%
Contains
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Fats
+49.3%
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Carbs
+∞%
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
Contains
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Water
+19.5%
Contains
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Other
+80%
Contains
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Protein
+11.7%
Contains
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Fats
+49.3%
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Carbs
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.9%
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Polyunsaturated fat
+911.4%
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Monounsaturated Fat
+25.2%
Saturated Fat:
1.528 g
Monounsaturated Fat:
3.869 g
Polyunsaturated fat:
5.148 g
Saturated Fat:
10.867 g
Monounsaturated Fat:
4.844 g
Polyunsaturated fat:
0.509 g
Contains
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Saturated Fat
-85.9%
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Polyunsaturated fat
+911.4%
Contains
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Monounsaturated Fat
+25.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 3.1g |
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| Protein | 24.62g | 27.5g |
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| Fats | 11.45g | 17.1g |
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| Carbs | 0g | 3.1g |
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| Calories | 208kcal | 280kcal |
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| Sugar | 0g | 1.23g |
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| Calcium | 382mg | 731mg |
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| Iron | 2.92mg | 0.25mg |
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| Magnesium | 39mg | 26mg |
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| Phosphorus | 490mg | 524mg |
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| Potassium | 397mg | 95mg |
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| Sodium | 307mg | 16mg |
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| Zinc | 1.31mg | 3.13mg |
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| Copper | 0.186mg | 0.027mg |
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| Manganese | 0.108mg |
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| Selenium | 52.7µg | 15.7µg |
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| Vitamin A | 108IU | 517IU |
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| Vitamin A RAE | 32µg | 137µg |
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| Vitamin E | 2.04mg | 0.15mg |
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| Vitamin D | 193IU | 13IU |
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| Vitamin D | 4.8µg | 0.3µg |
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| Vitamin B1 | 0.08mg | 0.02mg |
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| Vitamin B2 | 0.227mg | 0.34mg |
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| Vitamin B3 | 5.245mg | 0.12mg |
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| Vitamin B5 | 0.642mg |
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| Vitamin B6 | 0.167mg | 0.08mg |
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| Folate | 10µg | 9µg |
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| Vitamin B12 | 8.94µg | 0.92µg |
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| Vitamin K | 2.6µg | 1.8µg |
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| Tryptophan | 0.276mg |
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| Threonine | 1.079mg |
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| Isoleucine | 1.134mg |
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| Leucine | 2.001mg |
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| Lysine | 2.26mg |
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| Methionine | 0.729mg |
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| Phenylalanine | 0.961mg |
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| Valine | 1.268mg |
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| Histidine | 0.725mg |
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| Cholesterol | 142mg | 54mg |
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| Saturated Fat | 1.528g | 10.867g |
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| Omega-3 - DHA | 0.509g | 0g |
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| Omega-3 - EPA | 0.473g | 0g |
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| Monounsaturated Fat | 3.869g | 4.844g |
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| Polyunsaturated fat | 5.148g | 0.509g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
131%
23%
Minerals Daily Need Coverage Score
94%
66%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 9.339g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Mozzarella is lower in Cholesterol (difference - 88mg)
Which food is cheaper?
Mozzarella is cheaper (difference - $5)