Gouda cheese vs. Sardine — In-Depth Nutrition Comparison
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Significant differences between gouda cheese and sardine
- Gouda cheese has more calcium and zinc; however, sardine is richer in vitamin B12, selenium, iron, vitamin B3, vitamin D, and copper.
- Sardine covers your daily vitamin B12 needs 308% more than gouda cheese.
- Sardine has 12 times less saturated fat than gouda cheese. Gouda cheese has 17.614g of saturated fat, while sardine has 1.528g.
Specific food types used in this comparison are Cheese, gouda 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 CalciumCalcium | +83.2% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more MagnesiumMagnesium | +34.5% |
| Contains more PotassiumPotassium | +228.1% |
| Contains more IronIron | +1116.7% |
| Contains more CopperCopper | +416.7% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +881.8% |
| 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 | +415.6% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more FolateFolate | +110% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +8225.4% |
| Contains more Vitamin B5Vitamin B5 | +88.8% |
| Contains more Vitamin B6Vitamin B6 | +108.8% |
| Contains more Vitamin B12Vitamin B12 | +480.5% |
| Contains more Vitamin KVitamin K | +13% |
| Contains more CholineCholine | +387% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more FatsFats | +139.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +43.8% |
~equal in
Protein
~24.62g
~equal in
Other
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 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 | +100.2% |
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +683.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.54µg | 8.94µg | 308% |
| Saturated fat | 17.614g | 1.528g | 73% |
| Selenium | 14.5µg | 52.7µg | 69% |
| Iron | 0.24mg | 2.92mg | 34% |
| Calcium | 700mg | 382mg | 32% |
| Vitamin B3 | 0.063mg | 5.245mg | 32% |
| Polyunsaturated fat | 0.657g | 5.148g | 30% |
| Fats | 27.44g | 11.45g | 25% |
| Zinc | 3.9mg | 1.31mg | 24% |
| Sodium | 819mg | 307mg | 22% |
| Vitamin D | 20IU | 193IU | 22% |
| Vitamin D | 0.5µg | 4.8µg | 22% |
| Copper | 0.036mg | 0.186mg | 17% |
| Vitamin A | 165µg | 32µg | 15% |
| Vitamin E | 0.24mg | 2.04mg | 12% |
| Choline | 15.4mg | 75mg | 11% |
| Monounsaturated fat | 7.747g | 3.869g | 10% |
| Cholesterol | 114mg | 142mg | 9% |
| Vitamin B2 | 0.334mg | 0.227mg | 8% |
| Phosphorus | 546mg | 490mg | 8% |
| Potassium | 121mg | 397mg | 8% |
| Vitamin B6 | 0.08mg | 0.167mg | 7% |
| Calories | 356kcal | 208kcal | 7% |
| Vitamin B5 | 0.34mg | 0.642mg | 6% |
| Vitamin B1 | 0.03mg | 0.08mg | 4% |
| Manganese | 0.011mg | 0.108mg | 4% |
| Folate | 21µg | 10µg | 3% |
| Magnesium | 29mg | 39mg | 2% |
| Protein | 24.94g | 24.62g | 1% |
| Carbs | 2.22g | 0g | 1% |
| Net carbs | 2.22g | 0g | N/A |
| Sugar | 2.22g | 0g | N/A |
| Vitamin K | 2.3µg | 2.6µg | 0% |
| Tryptophan | 0.352mg | 0.276mg | 0% |
| Threonine | 0.93mg | 1.079mg | 0% |
| Isoleucine | 1.306mg | 1.134mg | 0% |
| Leucine | 2.564mg | 2.001mg | 0% |
| Lysine | 2.654mg | 2.26mg | 0% |
| Methionine | 0.719mg | 0.729mg | 0% |
| Phenylalanine | 1.431mg | 0.961mg | 0% |
| Valine | 1.806mg | 1.268mg | 0% |
| Histidine | 1.032mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
32%
119%
Minerals Daily Need Coverage Score
79%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 512mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 16.086g)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Gouda cheese is lower in Cholesterol (difference - 28mg)
Which food is cheaper?
Gouda cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.