Sardines vs. Mozzarella — In-Depth Nutrition Comparison
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A recap on the differences between sardines and mozzarella
- Sardines are higher in vitamin B12, selenium, iron, vitamin B3, vitamin D, and copper, yet mozzarella is higher in calcium and zinc.
- Sardines cover your daily vitamin B12 needs 334% more than mozzarella.
- Sardines contain 44 times more vitamin B3 than mozzarella. While sardines contain 5.245mg of vitamin B3, mozzarella contains only 0.12mg.
- The amount of cholesterol in mozzarella is lower.
- The glycemic index of sardines is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, mozzarella, low sodium.
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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 more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +317.9% |
| Contains more IronIron | +1068% |
| Contains more CopperCopper | +588.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +235.7% |
| Contains more CalciumCalcium | +91.4% |
| Contains more ZincZinc | +138.9% |
| Contains less SodiumSodium | -94.8% |
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.
| Contains more Vitamin EVitamin E | +1260% |
| Contains more Vitamin DVitamin D | +1500% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +4270.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +108.8% |
| Contains more Vitamin B12Vitamin B12 | +871.7% |
| Contains more Vitamin KVitamin K | +44.4% |
| Contains more CholineCholine | +307.6% |
| Contains more Vitamin AVitamin A | +328.1% |
| Contains more Vitamin B2Vitamin B2 | +49.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.92µg | 334% |
| Selenium | 52.7µg | 15.7µg | 67% |
| Saturated fat | 1.528g | 10.867g | 42% |
| Calcium | 382mg | 731mg | 35% |
| Iron | 2.92mg | 0.25mg | 33% |
| Vitamin B3 | 5.245mg | 0.12mg | 32% |
| Polyunsaturated fat | 5.148g | 0.509g | 31% |
| Cholesterol | 142mg | 54mg | 29% |
| Vitamin D | 193IU | 13IU | 23% |
| Vitamin D | 4.8µg | 0.3µg | 23% |
| Copper | 0.186mg | 0.027mg | 18% |
| Zinc | 1.31mg | 3.13mg | 17% |
| Sodium | 307mg | 16mg | 13% |
| Vitamin E | 2.04mg | 0.15mg | 13% |
| Vitamin B5 | 0.642mg | 13% | |
| Vitamin A | 32µg | 137µg | 12% |
| Choline | 75mg | 18.4mg | 10% |
| Potassium | 397mg | 95mg | 9% |
| Fats | 11.45g | 17.1g | 9% |
| Vitamin B2 | 0.227mg | 0.34mg | 9% |
| Vitamin B6 | 0.167mg | 0.08mg | 7% |
| Protein | 24.62g | 27.5g | 6% |
| Phosphorus | 490mg | 524mg | 5% |
| Manganese | 0.108mg | 5% | |
| Vitamin B1 | 0.08mg | 0.02mg | 5% |
| Calories | 208kcal | 280kcal | 4% |
| Magnesium | 39mg | 26mg | 3% |
| Monounsaturated fat | 3.869g | 4.844g | 2% |
| Vitamin K | 2.6µg | 1.8µg | 1% |
| Carbs | 0g | 3.1g | 1% |
| Net carbs | 0g | 3.1g | N/A |
| Sugar | 0g | 1.23g | N/A |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more WaterWater | +19.5% |
| Contains more OtherOther | +80% |
| Contains more ProteinProtein | +11.7% |
| Contains more FatsFats | +49.3% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Poly. FatPolyunsaturated fat | +911.4% |
| Contains more Mono. FatMonounsaturated fat | +25.2% |
