Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sardine vs Mozzarella - In-Depth Nutrition Comparison

Compare

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
Infographic link

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 Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more Zinc +138.9%
Equal in Phosphorus - 524
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Contains more Iron +1068%
Contains more Magnesium +50%
Contains more Potassium +317.9%
Contains more Copper +588.9%
Contains more Calcium +91.4%
Contains less Sodium -94.8%
Contains more 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" 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 Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9
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 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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 Folate +11.1%
Contains more Vitamin B12 +871.7%
Contains more Vitamin K +44.4%
Contains more Vitamin A +378.7%
Contains more Vitamin B2 +49.8%
Equal in Folate - 9

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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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

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 contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 88mg)
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.

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.