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Sardine vs Port Salut - In-Depth Nutrition Comparison

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Important differences between Sardine and Port Salut

  • Sardine has more Vitamin B12, Selenium, Vitamin B3, Iron, Vitamin D, Phosphorus and Copper, however Port Salut has more Vitamin A and Calcium.
  • Sardine's daily need coverage for Vitamin B12 is 310% more.
  • Sardine has 87 times more Vitamin B3 than Port Salut. Sardine has 5.245mg of Vitamin B3, while Port Salut has 0.06mg.
  • Sardine is lower in Saturated Fat.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, port de salut.

Infographic

Sardine vs Port Salut 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
Sardine
Sardine
6
:
2
Port Salut
Port Salut
Contains more Iron +579.1%
Contains more Potassium +191.9%
Contains more Magnesium +62.5%
Contains more Copper +745.5%
Contains more Phosphorus +36.1%
Contains less Sodium -42.5%
Contains more Calcium +70.2%
Contains more Zinc +98.5%
Sardine
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Port Salut
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 195% 12% 18% 8% 71% 155% 70%
Contains more Iron +579.1%
Contains more Potassium +191.9%
Contains more Magnesium +62.5%
Contains more Copper +745.5%
Contains more Phosphorus +36.1%
Contains less Sodium -42.5%
Contains more Calcium +70.2%
Contains more Zinc +98.5%

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
Sardine
Sardine
8
:
3
Port Salut
Port Salut
Contains more Vitamin E +750%
Contains more Vitamin D +860%
Contains more Vitamin B1 +471.4%
Contains more Vitamin B3 +8641.7%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +215.1%
Contains more Vitamin B12 +496%
Contains more Vitamin A +911.1%
Contains more Folate +80%
Equal in Vitamin B2 - 0.24
Equal in Vitamin K - 2.4
Sardine
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%
Port Salut
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 66% 5% 15% 4% 56% 2% 13% 13% 188% 6% 14%
Contains more Vitamin E +750%
Contains more Vitamin D +860%
Contains more Vitamin B1 +471.4%
Contains more Vitamin B3 +8641.7%
Contains more Vitamin B5 +205.7%
Contains more Vitamin B6 +215.1%
Contains more Vitamin B12 +496%
Contains more Vitamin A +911.1%
Contains more Folate +80%
Equal in Vitamin B2 - 0.24
Equal in Vitamin K - 2.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Sardine
31
Port Salut
Mineral Summary Score
79
Sardine
68
Port Salut

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 the food
Protein
148%
Sardine
143%
Port Salut
Carbohydrates
0%
Sardine
1%
Port Salut
Fats
53%
Sardine
130%
Port Salut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Port Salut
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Port Salut
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 contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.57g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 227mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 15.163g)
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?
Port Salut
Port Salut is lower in Cholesterol (difference - 19mg)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $3.5)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Port Salut Opinion
Calories 208 352 Port Salut
Protein 24.62 23.78 Sardine
Fats 11.45 28.2 Port Salut
Vitamin C 0 0
Carbs 0 0.57 Port Salut
Cholesterol 142 123 Port Salut
Vitamin D 193 21 Sardine
Iron 2.92 0.43 Sardine
Calcium 382 650 Port Salut
Potassium 397 136 Sardine
Magnesium 39 24 Sardine
Sugars 0 0.57 Sardine
Fiber 0 0
Copper 0.186 0.022 Sardine
Zinc 1.31 2.6 Port Salut
Starch
Phosphorus 490 360 Sardine
Sodium 307 534 Sardine
Vitamin A 108 1092 Port Salut
Vitamin E 2.04 0.24 Sardine
Vitamin D 4.8 0.5 Sardine
Vitamin B1 0.08 0.014 Sardine
Vitamin B2 0.227 0.24 Port Salut
Vitamin B3 5.245 0.06 Sardine
Vitamin B5 0.642 0.21 Sardine
Vitamin B6 0.167 0.053 Sardine
Vitamin B12 8.94 1.5 Sardine
Vitamin K 2.6 2.4 Sardine
Folate 10 18 Port Salut
Trans Fat
Saturated Fat 1.528 16.691 Sardine
Monounsaturated Fat 3.869 9.338 Port Salut
Polyunsaturated fat 5.148 0.729 Sardine
Tryptophan 0.276 0.343 Port Salut
Threonine 1.079 0.876 Sardine
Isoleucine 1.134 1.446 Port Salut
Leucine 2.001 2.482 Port Salut
Lysine 2.26 1.987 Sardine
Methionine 0.729 0.734 Port Salut
Phenylalanine 0.961 1.323 Port Salut
Valine 1.268 1.707 Port Salut
Histidine 0.725 0.686 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 of 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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.