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  6. Sardine vs. Goat cheese

Sardine vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Goat cheese

  • Sardine is higher in Vitamin B12, Selenium, Vitamin D, Vitamin B3, and Phosphorus, yet Goat cheese is higher in Copper, Vitamin A RAE, and Vitamin B2.
  • Sardine covers your daily Vitamin B12 needs 363% more than Goat cheese.
  • Sardine contains 14 times more Selenium than Goat cheese. While Sardine contains 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

Sardine vs Goat cheese 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.
Sardine
Sardine
9
:
1
Goat cheese
Goat cheese
Contains more Calcium +28.2%
Contains more Iron +80.2%
Contains more Magnesium +34.5%
Contains more Phosphorus +30.7%
Contains more Potassium +151.3%
Contains less Sodium -26%
Contains more Zinc +98.5%
Contains more Manganese +16.1%
Contains more Selenium +1286.8%
Contains more Copper +203.2%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Calcium +28.2%
Contains more Iron +80.2%
Contains more Magnesium +34.5%
Contains more Phosphorus +30.7%
Contains more Potassium +151.3%
Contains less Sodium -26%
Contains more Zinc +98.5%
Contains more Manganese +16.1%
Contains more Selenium +1286.8%
Contains more Copper +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.
Sardine
Sardine
9
:
2
Goat cheese
Goat cheese
Contains more Vitamin E +684.6%
Contains more Vitamin D +860%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +356.9%
Contains more Vitamin B5 +237.9%
Contains more Vitamin B6 +178.3%
Contains more Folate +400%
Contains more Vitamin B12 +3963.6%
Contains more Vitamin A +1255.6%
Contains more Vitamin B2 +197.8%
Equal in Vitamin B1 - 0.072
Equal in Vitamin K - 2.5
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin E +684.6%
Contains more Vitamin D +860%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +356.9%
Contains more Vitamin B5 +237.9%
Contains more Vitamin B6 +178.3%
Contains more Folate +400%
Contains more Vitamin B12 +3963.6%
Contains more Vitamin A +1255.6%
Contains more Vitamin B2 +197.8%
Equal in Vitamin B1 - 0.072
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Goat cheese
Goat cheese
Contains more Protein +14.1%
Contains more Water +31%
Contains more Other +46.9%
Contains more Fats +160.6%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Protein +14.1%
Contains more Water +31%
Contains more Other +46.9%
Contains more Fats +160.6%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +626.1%
Contains more Monounsaturated Fat +76%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +626.1%
Contains more Monounsaturated Fat +76%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Goat cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sardine Goat cheese Opinion
Net carbs 0g 0.12g Goat cheese
Protein 24.62g 21.58g Sardine
Fats 11.45g 29.84g Goat cheese
Carbs 0g 0.12g Goat cheese
Calories 208kcal 364kcal Goat cheese
Sugar 0g 0.12g Sardine
Calcium 382mg 298mg Sardine
Iron 2.92mg 1.62mg Sardine
Magnesium 39mg 29mg Sardine
Phosphorus 490mg 375mg Sardine
Potassium 397mg 158mg Sardine
Sodium 307mg 415mg Sardine
Zinc 1.31mg 0.66mg Sardine
Copper 0.186mg 0.564mg Goat cheese
Manganese 0.108mg 0.093mg Sardine
Selenium 52.7µg 3.8µg Sardine
Vitamin A 108IU 1464IU Goat cheese
Vitamin A RAE 32µg 407µg Goat cheese
Vitamin E 2.04mg 0.26mg Sardine
Vitamin D 193IU 22IU Sardine
Vitamin D 4.8µg 0.5µg Sardine
Vitamin B1 0.08mg 0.072mg Sardine
Vitamin B2 0.227mg 0.676mg Goat cheese
Vitamin B3 5.245mg 1.148mg Sardine
Vitamin B5 0.642mg 0.19mg Sardine
Vitamin B6 0.167mg 0.06mg Sardine
Folate 10µg 2µg Sardine
Vitamin B12 8.94µg 0.22µg Sardine
Vitamin K 2.6µg 2.5µg Sardine
Tryptophan 0.276mg 0.227mg Sardine
Threonine 1.079mg 0.805mg Sardine
Isoleucine 1.134mg 0.893mg Sardine
Leucine 2.001mg 1.861mg Sardine
Lysine 2.26mg 1.549mg Sardine
Methionine 0.729mg 0.575mg Sardine
Phenylalanine 0.961mg 0.859mg Sardine
Valine 1.268mg 1.485mg Goat cheese
Histidine 0.725mg 0.589mg Sardine
Cholesterol 142mg 79mg Goat cheese
Saturated Fat 1.528g 20.639g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 6.808g Goat cheese
Polyunsaturated fat 5.148g 0.709g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
30%
Goat cheese
Minerals Daily Need Coverage Score
94%
Sardine
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 19.111g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.