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  6. Sardines vs. Cheesecake

Sardines vs. Cheesecake — In-Depth Nutrition Comparison

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A recap on differences between sardines and cheesecake

  • Sardines are higher than cheesecake in vitamin B12, selenium, phosphorus, calcium, vitamin B3, vitamin D, iron, and copper.
  • Sardines cover your daily vitamin B12 needs 365% more than cheesecake.
  • Sardines contain 27 times more vitamin B3 than cheesecake. While sardines contain 5.245mg of vitamin B3, cheesecake contains only 0.195mg.
  • The amount of cholesterol in cheesecake 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 Cheesecake commercially prepared.

Infographic

Sardines vs Cheesecake 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" 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +649%
Contains more PotassiumPotassium +341.1%
Contains more IronIron +363.5%
Contains more CopperCopper +830%
Contains more ZincZinc +156.9%
Contains more PhosphorusPhosphorus +426.9%
Contains less SodiumSodium -29.9%
Contains more SeleniumSelenium +913.5%
Contains more ManganeseManganese +29.6%

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin DVitamin D +860%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +2589.7%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +221.2%
Contains more Vitamin B12Vitamin B12 +5158.8%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +396.9%
Contains more Vitamin KVitamin K +69.2%
Contains more FolateFolate +80%

All nutrients comparison - raw data values

Nutrient Sardines Cheesecake DV% diff.
Vitamin B12 8.94µg 0.17µg 365%
Selenium 52.7µg 5.2µg 86%
Phosphorus 490mg 93mg 57%
Protein 24.62g 5.5g 38%
Saturated fat 1.528g 9.921g 38%
Calcium 382mg 51mg 33%
Vitamin B3 5.245mg 0.195mg 32%
Cholesterol 142mg 55mg 29%
Iron 2.92mg 0.63mg 29%
Polyunsaturated fat 5.148g 1.602g 24%
Vitamin D 193IU 18IU 22%
Vitamin D 4.8µg 0.5µg 22%
Copper 0.186mg 0.02mg 18%
Fats 11.45g 22.5g 17%
Vitamin A 32µg 159µg 14%
Monounsaturated fat 3.869g 8.634g 12%
Vitamin E 2.04mg 0.56mg 10%
Vitamin B6 0.167mg 0.052mg 9%
Potassium 397mg 90mg 9%
Carbs 0g 25.5g 9%
Zinc 1.31mg 0.51mg 7%
Magnesium 39mg 11mg 7%
Sodium 307mg 438mg 6%
Calories 208kcal 321kcal 6%
Choline 75mg 45.9mg 5%
Vitamin B1 0.08mg 0.028mg 4%
Vitamin B2 0.227mg 0.193mg 3%
Vitamin K 2.6µg 4.4µg 2%
Folate 10µg 18µg 2%
Fiber 0g 0.4g 2%
Vitamin B5 0.642mg 0.571mg 1%
Manganese 0.108mg 0.14mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 25.1g N/A
Sugar 0g 21.8g N/A
Tryptophan 0.276mg 0.064mg 0%
Threonine 1.079mg 0.222mg 0%
Isoleucine 1.134mg 0.281mg 0%
Leucine 2.001mg 0.464mg 0%
Lysine 2.26mg 0.372mg 0%
Methionine 0.729mg 0.136mg 0%
Phenylalanine 0.961mg 0.258mg 0%
Valine 1.268mg 0.314mg 0%
Histidine 0.725mg 0.133mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0.005g 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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +347.6%
Contains more WaterWater +30.7%
Contains more OtherOther +380%
Contains more FatsFats +96.5%
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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Poly. FatPolyunsaturated fat +221.3%
Contains more Mono. FatMonounsaturated fat +123.2%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.