Sardines vs. Cheese sandwich — In-Depth Nutrition Comparison
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Differences between sardines and cheese sandwich
- Sardines have more vitamin B12, selenium, calcium, and phosphorus, while cheese sandwich has more manganese, vitamin B1, vitamin B2, and folate.
- Sardines' daily need coverage for vitamin B12 is 368% higher.
- Cheese sandwich contains 20 times less cholesterol than sardines. Sardines contain 142mg of cholesterol, while cheese sandwich contains 7mg.
- Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of cheese sandwich is 54.
The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Crackers, wheat, sandwich, with cheese filling.
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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 CalciumCalcium | +87.3% |
| Contains more PotassiumPotassium | +29.7% |
| Contains more IronIron | +11.5% |
| Contains more CopperCopper | +16.3% |
| Contains more ZincZinc | +50.6% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains less SodiumSodium | -63.4% |
| Contains more SeleniumSelenium | +116.9% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more ManganeseManganese | +902.8% |
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 AVitamin A | +52.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +64.7% |
| Contains more Vitamin B12Vitamin B12 | +7350% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +347.5% |
| Contains more Vitamin B2Vitamin B2 | +88.1% |
| Contains more Vitamin B6Vitamin B6 | +56.3% |
| Contains more FolateFolate | +540% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.12µg | 368% |
| Selenium | 52.7µg | 24.3µg | 52% |
| Cholesterol | 142mg | 7mg | 45% |
| Manganese | 0.108mg | 1.083mg | 42% |
| Protein | 24.62g | 9.8g | 30% |
| Polyunsaturated fat | 5.148g | 9.166g | 27% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 193IU | 24% | |
| Sodium | 307mg | 839mg | 23% |
| Vitamin B1 | 0.08mg | 0.358mg | 23% |
| Fats | 11.45g | 25g | 21% |
| Carbs | 0g | 58.2g | 19% |
| Calcium | 382mg | 204mg | 18% |
| Monounsaturated fat | 3.869g | 10.351g | 16% |
| Vitamin B2 | 0.227mg | 0.427mg | 15% |
| Phosphorus | 490mg | 382mg | 15% |
| Folate | 10µg | 64µg | 14% |
| Choline | 75mg | 14% | |
| Calories | 208kcal | 497kcal | 14% |
| Vitamin E | 2.04mg | 14% | |
| Vitamin B3 | 5.245mg | 3.185mg | 13% |
| Fiber | 0g | 3.1g | 12% |
| Saturated fat | 1.528g | 4.129g | 12% |
| Vitamin B6 | 0.167mg | 0.261mg | 7% |
| Zinc | 1.31mg | 0.87mg | 4% |
| Iron | 2.92mg | 2.62mg | 4% |
| Magnesium | 39mg | 54mg | 4% |
| Copper | 0.186mg | 0.16mg | 3% |
| Potassium | 397mg | 306mg | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Vitamin A | 32µg | 21µg | 1% |
| Net carbs | 0g | 55.1g | N/A |
| Vitamin B5 | 0.642mg | 0.622mg | 0% |
| Tryptophan | 0.276mg | 0.13mg | 0% |
| Threonine | 1.079mg | 0.298mg | 0% |
| Isoleucine | 1.134mg | 0.383mg | 0% |
| Leucine | 2.001mg | 0.698mg | 0% |
| Lysine | 2.26mg | 0.344mg | 0% |
| Methionine | 0.729mg | 0.167mg | 0% |
| Phenylalanine | 0.961mg | 0.472mg | 0% |
| Valine | 1.268mg | 0.438mg | 0% |
| Histidine | 0.725mg | 0.219mg | 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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +151.2% |
| Contains more WaterWater | +1762.8% |
| Contains more OtherOther | +13.7% |
| Contains more FatsFats | +118.3% |
| 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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -63% |
| Contains more Mono. FatMonounsaturated fat | +167.5% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
