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  6. Sardines vs. Mozzarella

Sardines vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Sardines 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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%
~equal in Phosphorus ~524mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sardines Mozzarella 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
28% 17% 3% 50% 2%
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
67% 30% 3%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardines - 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.