Fontina vs. Sardines — In-Depth Nutrition Comparison
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How are fontina and sardines different?
- Fontina is richer in zinc, while sardines are higher in vitamin B12, selenium, iron, vitamin B3, vitamin D, phosphorus, and copper.
- Sardines cover your daily need for vitamin B12, 303% more than fontina.
- Fontina contains 13 times more saturated fat than sardines. Fontina contains 19.196g of saturated fat, while sardines contain 1.528g.
- Fontina has a higher glycemic index (27) than sardines (0).
Cheese, fontina and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.
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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 CalciumCalcium | +44% |
| Contains more ZincZinc | +167.2% |
| Contains more MagnesiumMagnesium | +178.6% |
| Contains more PotassiumPotassium | +520.3% |
| Contains more IronIron | +1169.6% |
| Contains more CopperCopper | +644% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains less SodiumSodium | -61.6% |
| Contains more ManganeseManganese | +671.4% |
| Contains more SeleniumSelenium | +263.4% |
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 AVitamin A | +715.6% |
| Contains more Vitamin EVitamin E | +655.6% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +281% |
| Contains more Vitamin B2Vitamin B2 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +3396.7% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +101.2% |
| Contains more Vitamin B12Vitamin B12 | +432.1% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +387% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.68µg | 8.94µg | 303% |
| Saturated fat | 19.196g | 1.528g | 80% |
| Selenium | 14.5µg | 52.7µg | 69% |
| Iron | 0.23mg | 2.92mg | 34% |
| Vitamin B3 | 0.15mg | 5.245mg | 32% |
| Fats | 31.14g | 11.45g | 30% |
| Vitamin A | 261µg | 32µg | 25% |
| Polyunsaturated fat | 1.654g | 5.148g | 23% |
| Vitamin D | 0.6µg | 4.8µg | 21% |
| Vitamin D | 23IU | 193IU | 21% |
| Sodium | 800mg | 307mg | 21% |
| Phosphorus | 346mg | 490mg | 21% |
| Zinc | 3.5mg | 1.31mg | 20% |
| Copper | 0.025mg | 0.186mg | 18% |
| Calcium | 550mg | 382mg | 17% |
| Monounsaturated fat | 8.687g | 3.869g | 12% |
| Vitamin E | 0.27mg | 2.04mg | 12% |
| Choline | 15.4mg | 75mg | 11% |
| Potassium | 64mg | 397mg | 10% |
| Calories | 389kcal | 208kcal | 9% |
| Cholesterol | 116mg | 142mg | 9% |
| Magnesium | 14mg | 39mg | 6% |
| Vitamin B6 | 0.083mg | 0.167mg | 6% |
| Vitamin B1 | 0.021mg | 0.08mg | 5% |
| Manganese | 0.014mg | 0.108mg | 4% |
| Vitamin B5 | 0.429mg | 0.642mg | 4% |
| Vitamin B2 | 0.204mg | 0.227mg | 2% |
| Protein | 25.6g | 24.62g | 2% |
| Folate | 6µg | 10µg | 1% |
| Carbs | 1.55g | 0g | 1% |
| Net carbs | 1.55g | 0g | N/A |
| Sugar | 1.55g | 0g | N/A |
| Vitamin K | 2.6µg | 2.6µg | 0% |
| Tryptophan | 0.361mg | 0.276mg | 0% |
| Threonine | 0.935mg | 1.079mg | 0% |
| Isoleucine | 1.384mg | 1.134mg | 0% |
| Leucine | 2.664mg | 2.001mg | 0% |
| Lysine | 2.328mg | 2.26mg | 0% |
| Methionine | 0.706mg | 0.729mg | 0% |
| Phenylalanine | 1.497mg | 0.961mg | 0% |
| Valine | 1.926mg | 1.268mg | 0% |
| Histidine | 0.959mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +172% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +57.2% |
| Contains more OtherOther | +14% |
~equal in
Protein
~24.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +124.5% |
| Contains less Sat. FatSaturated fat | -92% |
| Contains more Poly. FatPolyunsaturated fat | +211.2% |
