Sardines vs. Goat cheese — In-Depth Nutrition Comparison
Compare
A recap on differences between sardines and goat cheese
- Sardines are higher in vitamin B12, selenium, vitamin D, vitamin B3, and phosphorus, yet goat cheese is higher in copper, vitamin B2, and vitamin A.
- Sardines cover your daily vitamin B12 needs 363% more than goat cheese.
- Sardines contain 14 times more selenium than goat cheese. While sardines contain 52.7µg of selenium, goat cheese contains only 3.8µg.
- The amount of cholesterol in goat cheese is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, goat, semisoft type.
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.
| Contains more MagnesiumMagnesium | +34.5% |
| Contains more CalciumCalcium | +28.2% |
| Contains more PotassiumPotassium | +151.3% |
| Contains more IronIron | +80.2% |
| Contains more ZincZinc | +98.5% |
| Contains more PhosphorusPhosphorus | +30.7% |
| Contains less SodiumSodium | -26% |
| Contains more ManganeseManganese | +16.1% |
| Contains more SeleniumSelenium | +1286.8% |
| Contains more CopperCopper | +203.2% |
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 | +684.6% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B3Vitamin B3 | +356.9% |
| Contains more Vitamin B5Vitamin B5 | +237.9% |
| Contains more Vitamin B6Vitamin B6 | +178.3% |
| Contains more Vitamin B12Vitamin B12 | +3963.6% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +387% |
| Contains more Vitamin AVitamin A | +1171.9% |
| Contains more Vitamin B2Vitamin B2 | +197.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.22µg | 363% |
| Selenium | 52.7µg | 3.8µg | 89% |
| Saturated fat | 1.528g | 20.639g | 87% |
| Vitamin A | 32µg | 407µg | 42% |
| Copper | 0.186mg | 0.564mg | 42% |
| Vitamin B2 | 0.227mg | 0.676mg | 35% |
| Polyunsaturated fat | 5.148g | 0.709g | 30% |
| Fats | 11.45g | 29.84g | 28% |
| Vitamin B3 | 5.245mg | 1.148mg | 26% |
| Vitamin D | 4.8µg | 0.5µg | 22% |
| Cholesterol | 142mg | 79mg | 21% |
| Vitamin D | 193IU | 22IU | 21% |
| Phosphorus | 490mg | 375mg | 16% |
| Iron | 2.92mg | 1.62mg | 16% |
| Vitamin E | 2.04mg | 0.26mg | 12% |
| Choline | 75mg | 15.4mg | 11% |
| Vitamin B5 | 0.642mg | 0.19mg | 9% |
| Vitamin B6 | 0.167mg | 0.06mg | 8% |
| Calories | 208kcal | 364kcal | 8% |
| Calcium | 382mg | 298mg | 8% |
| Potassium | 397mg | 158mg | 7% |
| Monounsaturated fat | 3.869g | 6.808g | 7% |
| Protein | 24.62g | 21.58g | 6% |
| Zinc | 1.31mg | 0.66mg | 6% |
| Sodium | 307mg | 415mg | 5% |
| Folate | 10µg | 2µg | 2% |
| Magnesium | 39mg | 29mg | 2% |
| Manganese | 0.108mg | 0.093mg | 1% |
| Vitamin B1 | 0.08mg | 0.072mg | 1% |
| Carbs | 0g | 0.12g | 0% |
| Net carbs | 0g | 0.12g | N/A |
| Sugar | 0g | 0.12g | N/A |
| Vitamin K | 2.6µg | 2.5µg | 0% |
| Tryptophan | 0.276mg | 0.227mg | 0% |
| Threonine | 1.079mg | 0.805mg | 0% |
| Isoleucine | 1.134mg | 0.893mg | 0% |
| Leucine | 2.001mg | 1.861mg | 0% |
| Lysine | 2.26mg | 1.549mg | 0% |
| Methionine | 0.729mg | 0.575mg | 0% |
| Phenylalanine | 0.961mg | 0.859mg | 0% |
| Valine | 1.268mg | 1.485mg | 0% |
| Histidine | 0.725mg | 0.589mg | 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:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more ProteinProtein | +14.1% |
| Contains more WaterWater | +31% |
| Contains more OtherOther | +46.9% |
| Contains more FatsFats | +160.6% |
| 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
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Poly. FatPolyunsaturated fat | +626.1% |
| Contains more Mono. FatMonounsaturated fat | +76% |
