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  6. Sardine vs. Neufchâtel cheese

Sardine vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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How are sardine and neufchâtel cheese different?

  • Sardine is higher in vitamin B12, selenium, phosphorus, iron, vitamin B3, calcium, and copper; however, neufchâtel cheese is richer in vitamin A.
  • Daily need coverage for vitamin B12 for sardine is 360% higher.
  • Sardine contains 25 times more vitamin B3 than neufchâtel cheese. While sardine contains 5.245mg of vitamin B3, neufchâtel cheese contains only 0.21mg.
  • Neufchâtel cheese has less cholesterol.
  • Sardine has a lower glycemic index (0) than neufchâtel cheese (27).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, neufchatel are the varieties used in this article.

Infographic

Sardine vs Neufchâtel 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.
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +2146.2%
Contains more CopperCopper +588.9%
Contains more ZincZinc +59.8%
Contains more PhosphorusPhosphorus +255.1%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +1656.7%
~equal in Sodium ~334mg

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
10
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 0% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +46.5%
Contains more Vitamin B3Vitamin B3 +2397.6%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +307.3%
Contains more Vitamin B12Vitamin B12 +2880%
Contains more Vitamin KVitamin K +52.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +653.1%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +169.1%
Contains more OtherOther +215.3%
Contains more FatsFats +99%
Contains more CarbsCarbs +∞%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +430.7%
Contains more Mono. FatMonounsaturated fat +49.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Neufchâtel cheese DV% diff.
Vitamin B12 8.94µg 0.3µg 360%
Selenium 52.7µg 3µg 90%
Saturated fat 1.528g 12.79g 51%
Phosphorus 490mg 138mg 50%
Iron 2.92mg 0.13mg 35%
Vitamin B3 5.245mg 0.21mg 31%
Protein 24.62g 9.15g 31%
Polyunsaturated fat 5.148g 0.97g 28%
Calcium 382mg 117mg 27%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Cholesterol 142mg 74mg 23%
Vitamin A 32µg 241µg 23%
Copper 0.186mg 0.027mg 18%
Fats 11.45g 22.78g 17%
Choline 75mg 14%
Vitamin E 2.04mg 0.4mg 11%
Vitamin B6 0.167mg 0.041mg 10%
Potassium 397mg 152mg 7%
Magnesium 39mg 10mg 7%
Vitamin B2 0.227mg 0.155mg 6%
Monounsaturated fat 3.869g 5.784g 5%
Vitamin B1 0.08mg 0.022mg 5%
Zinc 1.31mg 0.82mg 4%
Manganese 0.108mg 0.011mg 4%
Calories 208kcal 253kcal 2%
Vitamin B5 0.642mg 0.575mg 1%
Sodium 307mg 334mg 1%
Vitamin K 2.6µg 1.7µg 1%
Folate 10µg 14µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 3.19g N/A
Starch 0.5g 0%
Tryptophan 0.276mg 0.106mg 0%
Threonine 1.079mg 0.359mg 0%
Isoleucine 1.134mg 0.501mg 0%
Leucine 2.001mg 1.013mg 0%
Lysine 2.26mg 0.875mg 0%
Methionine 0.729mg 0.294mg 0%
Phenylalanine 0.961mg 0.448mg 0%
Valine 1.268mg 0.609mg 0%
Histidine 0.725mg 0.27mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A
Omega-3 - ALA 0.117g N/A

Which food is preferable for your diet?

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

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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
119%
Sardine
18%
Neufchâtel cheese
Minerals Daily Need Coverage Score
94%
Sardine
21%
Neufchâtel cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 11.262g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
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?
Neufchâtel cheese
Neufchâtel cheese is lower in Cholesterol (difference - 68mg)
Which food is cheaper?
Neufchâtel cheese
Neufchâtel cheese is cheaper (difference - $5)

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.