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  6. Swiss cheese vs. Sardine

Swiss cheese vs. Sardine — In-Depth Nutrition Comparison

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How are Swiss cheese and sardine different?

  • Swiss cheese is richer in calcium, zinc, and vitamin A, while sardine is higher in vitamin B12, selenium, iron, vitamin B3, and vitamin D.
  • Sardine covers your daily need for vitamin B12, 245% more than Swiss cheese.
  • Swiss cheese contains 12 times more saturated fat than sardine. Swiss cheese contains 18.227g of saturated fat, while sardine contains 1.528g.
  • Swiss cheese has a higher glycemic index (27) than sardine (0).

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

Infographic

Swiss cheese vs Sardine 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +133%
Contains more ZincZinc +233.6%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -39.1%
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%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B2Vitamin B2 +33%
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%
~equal in Vitamin C ~0mg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +170.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.4%
Contains more OtherOther +45%
~equal in Protein ~24.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
14% 37% 49%
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 +108%
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +283.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Sardine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
48%
Swiss cheese
119%
Sardine
Minerals Daily Need Coverage Score
87%
Swiss cheese
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 120mg)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 16.699g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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