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  6. Sardines vs. Swiss cheese

Sardines vs. Swiss cheese — In-Depth Nutrition Comparison

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How are sardines and Swiss cheese different?

  • Sardines are richer in vitamin B12, selenium, iron, vitamin B3, and vitamin D, while Swiss cheese is higher in calcium, zinc, and vitamin A.
  • Sardines cover your daily need for vitamin B12, 245% more than Swiss cheese.
  • Swiss cheese is lower in cholesterol.
  • Swiss cheese has a higher glycemic index (27) than sardines (0).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, swiss types were used in this article.

Infographic

Sardines vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +451.4%
Contains more IronIron +2146.2%
Contains more CopperCopper +295.7%
Contains more ManganeseManganese +315.4%
Contains more SeleniumSelenium +75.7%
Contains more CalciumCalcium +133%
Contains more ZincZinc +233.6%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -39.1%

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.
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +8095.3%
Contains more Vitamin B5Vitamin B5 +81.9%
Contains more Vitamin B6Vitamin B6 +135.2%
Contains more Vitamin B12Vitamin B12 +192.2%
Contains more Vitamin KVitamin K +85.7%
Contains more CholineCholine +383.9%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B2Vitamin B2 +33%
~equal in Vitamin C ~0mg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Sardines Swiss cheese DV% diff.
Vitamin B12 8.94µg 3.06µg 245%
Saturated fat 1.528g 18.227g 76%
Calcium 382mg 890mg 51%
Selenium 52.7µg 30µg 41%
Iron 2.92mg 0.13mg 35%
Vitamin B3 5.245mg 0.064mg 32%
Fats 11.45g 30.99g 30%
Zinc 1.31mg 4.37mg 28%
Vitamin A 32µg 288µg 28%
Polyunsaturated fat 5.148g 1.341g 25%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Cholesterol 142mg 93mg 16%
Copper 0.186mg 0.047mg 15%
Phosphorus 490mg 574mg 12%
Choline 75mg 15.5mg 11%
Monounsaturated fat 3.869g 8.046g 10%
Vitamin E 2.04mg 0.6mg 10%
Potassium 397mg 72mg 10%
Calories 208kcal 393kcal 9%
Vitamin B6 0.167mg 0.071mg 7%
Vitamin B1 0.08mg 0.011mg 6%
Vitamin B2 0.227mg 0.302mg 6%
Vitamin B5 0.642mg 0.353mg 6%
Protein 24.62g 26.96g 5%
Sodium 307mg 187mg 5%
Manganese 0.108mg 0.026mg 4%
Vitamin K 2.6µg 1.4µg 1%
Magnesium 39mg 33mg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Folate 10µg 10µg 0%
Trans fat 0.987g N/A
Tryptophan 0.276mg 0.401mg 0%
Threonine 1.079mg 1.038mg 0%
Isoleucine 1.134mg 1.537mg 0%
Leucine 2.001mg 2.959mg 0%
Lysine 2.26mg 2.585mg 0%
Methionine 0.729mg 0.784mg 0%
Phenylalanine 0.961mg 1.662mg 0%
Valine 1.268mg 2.139mg 0%
Histidine 0.725mg 1.065mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +58.4%
Contains more OtherOther +45%
Contains more FatsFats +170.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~26.96g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +283.9%
Contains more Mono. FatMonounsaturated fat +108%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.