Sardines vs. Gouda cheese — In-Depth Nutrition Comparison
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Significant differences between sardines and gouda cheese
- Sardines have more vitamin B12, selenium, iron, vitamin B3, vitamin D, and copper; however, gouda cheese is richer in calcium and zinc.
- Sardines cover your daily vitamin B12 needs 308% more than gouda cheese.
- Gouda cheese has 83 times less vitamin B3 than sardines. Sardines have 5.245mg of vitamin B3, while gouda cheese has 0.063mg.
- Sardines contain less sodium.
Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, gouda.
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" 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 PotassiumPotassium | +228.1% |
| Contains more IronIron | +1116.7% |
| Contains more CopperCopper | +416.7% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +263.4% |
| Contains more CalciumCalcium | +83.2% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +11.4% |
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 | +750% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +8225.4% |
| Contains more Vitamin B5Vitamin B5 | +88.8% |
| Contains more Vitamin B6Vitamin B6 | +108.8% |
| Contains more Vitamin B12Vitamin B12 | +480.5% |
| Contains more Vitamin KVitamin K | +13% |
| Contains more CholineCholine | +387% |
| Contains more Vitamin AVitamin A | +415.6% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more FolateFolate | +110% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 1.54µg | 308% |
| Saturated fat | 1.528g | 17.614g | 73% |
| Selenium | 52.7µg | 14.5µg | 69% |
| Iron | 2.92mg | 0.24mg | 34% |
| Calcium | 382mg | 700mg | 32% |
| Vitamin B3 | 5.245mg | 0.063mg | 32% |
| Polyunsaturated fat | 5.148g | 0.657g | 30% |
| Fats | 11.45g | 27.44g | 25% |
| Zinc | 1.31mg | 3.9mg | 24% |
| Sodium | 307mg | 819mg | 22% |
| Vitamin D | 193IU | 20IU | 22% |
| Vitamin D | 4.8µg | 0.5µg | 22% |
| Copper | 0.186mg | 0.036mg | 17% |
| Vitamin A | 32µg | 165µg | 15% |
| Vitamin E | 2.04mg | 0.24mg | 12% |
| Choline | 75mg | 15.4mg | 11% |
| Monounsaturated fat | 3.869g | 7.747g | 10% |
| Cholesterol | 142mg | 114mg | 9% |
| Vitamin B2 | 0.227mg | 0.334mg | 8% |
| Phosphorus | 490mg | 546mg | 8% |
| Potassium | 397mg | 121mg | 8% |
| Vitamin B6 | 0.167mg | 0.08mg | 7% |
| Calories | 208kcal | 356kcal | 7% |
| Vitamin B5 | 0.642mg | 0.34mg | 6% |
| Vitamin B1 | 0.08mg | 0.03mg | 4% |
| Manganese | 0.108mg | 0.011mg | 4% |
| Folate | 10µg | 21µg | 3% |
| Magnesium | 39mg | 29mg | 2% |
| Protein | 24.62g | 24.94g | 1% |
| Carbs | 0g | 2.22g | 1% |
| Net carbs | 0g | 2.22g | N/A |
| Sugar | 0g | 2.22g | N/A |
| Vitamin K | 2.6µg | 2.3µg | 0% |
| Tryptophan | 0.276mg | 0.352mg | 0% |
| Threonine | 1.079mg | 0.93mg | 0% |
| Isoleucine | 1.134mg | 1.306mg | 0% |
| Leucine | 2.001mg | 2.564mg | 0% |
| Lysine | 2.26mg | 2.654mg | 0% |
| Methionine | 0.729mg | 0.719mg | 0% |
| Phenylalanine | 0.961mg | 1.431mg | 0% |
| Valine | 1.268mg | 1.806mg | 0% |
| Histidine | 0.725mg | 1.032mg | 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:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more WaterWater | +43.8% |
| Contains more FatsFats | +139.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~24.94g
~equal in
Other
~3.94g
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
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +683.6% |
| Contains more Mono. FatMonounsaturated fat | +100.2% |
