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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

Sardine vs Mozzarella 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 +1068%
Contains more Potassium +317.9%
Contains more Magnesium +50%
Contains more Copper +588.9%
Contains more Calcium +91.4%
Contains more Zinc +138.9%
Contains less Sodium -94.8%
Equal in Phosphorus - 524
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 220% 9% 19% 9% 86% 225% 3%
Contains more Iron +1068%
Contains more Potassium +317.9%
Contains more Magnesium +50%
Contains more Copper +588.9%
Contains more Calcium +91.4%
Contains more Zinc +138.9%
Contains less Sodium -94.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Folate +11.1%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9
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% 32% 3% 9% 5% 79% 3% 0% 19% 115% 5% 7%
Contains more Vitamin E +1260%
Contains more Vitamin D +1500%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +4270.8%
Contains more Vitamin B6 +108.8%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Folate +11.1%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9

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
23
Mozzarella
Mineral Summary Score
79
Sardine
72
Mozzarella

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
165%
Mozzarella
Carbohydrates
0%
Sardine
3%
Mozzarella
Fats
53%
Sardine
79%
Mozzarella

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 Mozzarella
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Mozzarella
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 is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 9.339g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 291mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)
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.

All nutrients comparison - raw data values

Nutrient Sardine Mozzarella Opinion
Calories 208 280 Mozzarella
Protein 24.62 27.5 Mozzarella
Fats 11.45 17.1 Mozzarella
Vitamin C 0 0
Carbs 0 3.1 Mozzarella
Cholesterol 142 54 Mozzarella
Vitamin D 193 13 Sardine
Iron 2.92 0.25 Sardine
Calcium 382 731 Mozzarella
Potassium 397 95 Sardine
Magnesium 39 26 Sardine
Sugar 0 1.23 Sardine
Fiber 0 0
Copper 0.186 0.027 Sardine
Zinc 1.31 3.13 Mozzarella
Starch
Phosphorus 490 524 Mozzarella
Sodium 307 16 Mozzarella
Vitamin A 108 517 Mozzarella
Vitamin E 2.04 0.15 Sardine
Vitamin D 4.8 0.3 Sardine
Vitamin B1 0.08 0.02 Sardine
Vitamin B2 0.227 0.34 Mozzarella
Vitamin B3 5.245 0.12 Sardine
Vitamin B5 0.642 Sardine
Vitamin B6 0.167 0.08 Sardine
Vitamin B12 8.94 0.92 Sardine
Vitamin K 2.6 1.8 Sardine
Folate 10 9 Sardine
Trans Fat
Saturated Fat 1.528 10.867 Sardine
Monounsaturated Fat 3.869 4.844 Mozzarella
Polyunsaturated fat 5.148 0.509 Sardine
Tryptophan 0.276 Sardine
Threonine 1.079 Sardine
Isoleucine 1.134 Sardine
Leucine 2.001 Sardine
Lysine 2.26 Sardine
Methionine 0.729 Sardine
Phenylalanine 0.961 Sardine
Valine 1.268 Sardine
Histidine 0.725 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 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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.