Goat cheese vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between goat cheese and sardines
- Goat cheese is higher in copper, vitamin B2, and vitamin A, yet sardines are higher in vitamin B12, selenium, vitamin D, vitamin B3, and phosphorus.
- Sardines cover your daily vitamin B12 needs 363% more than goat cheese.
- Goat cheese contains 14 times more vitamin A than sardines. While goat cheese contains 1464IU of vitamin A, sardines contain only 108IU.
- The amount of saturated fat in sardines is lower.
Food varieties used in this article are Cheese, goat, semisoft type and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 CopperCopper | +203.2% |
| Contains more MagnesiumMagnesium | +34.5% |
| Contains more CalciumCalcium | +28.2% |
| Contains more PotassiumPotassium | +151.3% |
| Contains more IronIron | +80.2% |
| Contains more ZincZinc | +98.5% |
| Contains more PhosphorusPhosphorus | +30.7% |
| Contains less SodiumSodium | -26% |
| Contains more ManganeseManganese | +16.1% |
| Contains more SeleniumSelenium | +1286.8% |
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 | +1171.9% |
| Contains more Vitamin B2Vitamin B2 | +197.8% |
| Contains more Vitamin EVitamin E | +684.6% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +356.9% |
| Contains more Vitamin B5Vitamin B5 | +237.9% |
| Contains more Vitamin B6Vitamin B6 | +178.3% |
| Contains more Vitamin B12Vitamin B12 | +3963.6% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +387% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 8.94µg | 363% |
| Selenium | 3.8µg | 52.7µg | 89% |
| Saturated fat | 20.639g | 1.528g | 87% |
| Vitamin A | 407µg | 32µg | 42% |
| Copper | 0.564mg | 0.186mg | 42% |
| Vitamin B2 | 0.676mg | 0.227mg | 35% |
| Polyunsaturated fat | 0.709g | 5.148g | 30% |
| Fats | 29.84g | 11.45g | 28% |
| Vitamin B3 | 1.148mg | 5.245mg | 26% |
| Vitamin D | 0.5µg | 4.8µg | 22% |
| Cholesterol | 79mg | 142mg | 21% |
| Vitamin D | 22IU | 193IU | 21% |
| Phosphorus | 375mg | 490mg | 16% |
| Iron | 1.62mg | 2.92mg | 16% |
| Vitamin E | 0.26mg | 2.04mg | 12% |
| Choline | 15.4mg | 75mg | 11% |
| Vitamin B5 | 0.19mg | 0.642mg | 9% |
| Vitamin B6 | 0.06mg | 0.167mg | 8% |
| Calories | 364kcal | 208kcal | 8% |
| Calcium | 298mg | 382mg | 8% |
| Potassium | 158mg | 397mg | 7% |
| Monounsaturated fat | 6.808g | 3.869g | 7% |
| Protein | 21.58g | 24.62g | 6% |
| Zinc | 0.66mg | 1.31mg | 6% |
| Sodium | 415mg | 307mg | 5% |
| Folate | 2µg | 10µg | 2% |
| Magnesium | 29mg | 39mg | 2% |
| Manganese | 0.093mg | 0.108mg | 1% |
| Vitamin B1 | 0.072mg | 0.08mg | 1% |
| Carbs | 0.12g | 0g | 0% |
| Net carbs | 0.12g | 0g | N/A |
| Sugar | 0.12g | 0g | N/A |
| Vitamin K | 2.5µg | 2.6µg | 0% |
| Tryptophan | 0.227mg | 0.276mg | 0% |
| Threonine | 0.805mg | 1.079mg | 0% |
| Isoleucine | 0.893mg | 1.134mg | 0% |
| Leucine | 1.861mg | 2.001mg | 0% |
| Lysine | 1.549mg | 2.26mg | 0% |
| Methionine | 0.575mg | 0.729mg | 0% |
| Phenylalanine | 0.859mg | 0.961mg | 0% |
| Valine | 1.485mg | 1.268mg | 0% |
| Histidine | 0.589mg | 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
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more FatsFats | +160.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +14.1% |
| Contains more WaterWater | +31% |
| Contains more OtherOther | +46.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +76% |
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Poly. FatPolyunsaturated fat | +626.1% |
