Sardines vs. Provolone — In-Depth Nutrition Comparison
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Summary of differences between sardines and provolone
- Sardines have more vitamin B12, selenium, vitamin B3, iron, vitamin D, and copper; however, provolone is higher in calcium.
- Sardines cover your daily need for vitamin B12, 312% more than provolone.
- Sardines have 34 times more vitamin B3 than provolone. While sardines have 5.245mg of vitamin B3, provolone has only 0.156mg.
- Provolone has less cholesterol.
- The glycemic index of provolone is higher.
These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, provolone.
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 | +39.3% |
| Contains more PotassiumPotassium | +187.7% |
| Contains more IronIron | +461.5% |
| Contains more CopperCopper | +615.4% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +980% |
| Contains more SeleniumSelenium | +263.4% |
| Contains more CalciumCalcium | +97.9% |
| Contains more ZincZinc | +146.6% |
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.
| Contains more Vitamin EVitamin E | +787% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B1Vitamin B1 | +321.1% |
| Contains more Vitamin B3Vitamin B3 | +3262.2% |
| Contains more Vitamin B5Vitamin B5 | +34.9% |
| Contains more Vitamin B6Vitamin B6 | +128.8% |
| Contains more Vitamin B12Vitamin B12 | +512.3% |
| Contains more Vitamin KVitamin K | +18.2% |
| Contains more CholineCholine | +387% |
| Contains more Vitamin AVitamin A | +637.5% |
| Contains more Vitamin B2Vitamin B2 | +41.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 1.46µg | 312% |
| Saturated fat | 1.528g | 17.078g | 71% |
| Selenium | 52.7µg | 14.5µg | 69% |
| Calcium | 382mg | 756mg | 37% |
| Vitamin B3 | 5.245mg | 0.156mg | 32% |
| Iron | 2.92mg | 0.52mg | 30% |
| Polyunsaturated fat | 5.148g | 0.769g | 29% |
| Sodium | 307mg | 876mg | 25% |
| Cholesterol | 142mg | 69mg | 24% |
| Fats | 11.45g | 26.62g | 23% |
| Vitamin A | 32µg | 236µg | 23% |
| Vitamin D | 193IU | 20IU | 22% |
| Vitamin D | 4.8µg | 0.5µg | 22% |
| Copper | 0.186mg | 0.026mg | 18% |
| Zinc | 1.31mg | 3.23mg | 17% |
| Vitamin E | 2.04mg | 0.23mg | 12% |
| Choline | 75mg | 15.4mg | 11% |
| Monounsaturated fat | 3.869g | 7.393g | 9% |
| Potassium | 397mg | 138mg | 8% |
| Vitamin B6 | 0.167mg | 0.073mg | 7% |
| Calories | 208kcal | 351kcal | 7% |
| Vitamin B2 | 0.227mg | 0.321mg | 7% |
| Vitamin B1 | 0.08mg | 0.019mg | 5% |
| Manganese | 0.108mg | 0.01mg | 4% |
| Vitamin B5 | 0.642mg | 0.476mg | 3% |
| Magnesium | 39mg | 28mg | 3% |
| Protein | 24.62g | 25.58g | 2% |
| Phosphorus | 490mg | 496mg | 1% |
| Carbs | 0g | 2.14g | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Vitamin K | 2.6µg | 2.2µg | 0% |
| Folate | 10µg | 10µg | 0% |
| Tryptophan | 0.276mg | 0.345mg | 0% |
| Threonine | 1.079mg | 0.982mg | 0% |
| Isoleucine | 1.134mg | 1.091mg | 0% |
| Leucine | 2.001mg | 2.297mg | 0% |
| Lysine | 2.26mg | 2.646mg | 0% |
| Methionine | 0.729mg | 0.686mg | 0% |
| Phenylalanine | 0.961mg | 1.287mg | 0% |
| Valine | 1.268mg | 1.64mg | 0% |
| Histidine | 0.725mg | 1.115mg | 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
| Contains more WaterWater | +45.6% |
| Contains more FatsFats | +132.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~25.58g
~equal in
Other
~4.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Poly. FatPolyunsaturated fat | +569.4% |
| Contains more Mono. FatMonounsaturated fat | +91.1% |
