Swiss cheese vs. Sardines — In-Depth Nutrition Comparison
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How are Swiss cheese and sardines different?
- Swiss cheese is richer in calcium, zinc, and vitamin A, while sardines are higher in vitamin B12, selenium, iron, vitamin B3, and vitamin D.
- Sardines cover your daily need for vitamin B12, 245% more than Swiss cheese.
- Swiss cheese contains 12 times more saturated fat than sardines. Swiss cheese contains 18.227g of saturated fat, while sardines contain 1.528g.
- Swiss cheese has a higher glycemic index (27) than sardines (0).
Cheese, swiss and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.
Infographic
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
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
Saturated fat:
Sat. Fat
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 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 | +108% |
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Poly. FatPolyunsaturated fat | +283.9% |
