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  6. Cheese vs. Sardines

Cheese vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between cheese and sardines?

  • Cheese is higher in calcium, vitamin A, and zinc; however, sardines are richer in vitamin B12, selenium, iron, vitamin B3, vitamin D* and copper.
  • Sardines' daily need coverage for vitamin B12 is 327% more.
  • Sardines contain 12 times less saturated fat than cheese. Cheese contains 18.867g of saturated fat, while sardines contain 1.528g.

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

Infographic

Cheese vs Sardines 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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +85.9%
Contains more ZincZinc +177.9%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +422.4%
Contains more IronIron +1985.7%
Contains more CopperCopper +520%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +84.9%
~equal in Phosphorus ~490mg

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.
Cheese
Cheese
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin AVitamin A +931.3%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +170%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin EVitamin E +187.3%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +8789.8%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin B6Vitamin B6 +153%
Contains more Vitamin B12Vitamin B12 +712.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Cheese Sardines DV% diff.
Vitamin B12 1.1µg 8.94µg 327%
Saturated fat 18.867g 1.528g 79%
Selenium 28.5µg 52.7µg 44%
Iron 0.14mg 2.92mg 35%
Fats 33.31g 11.45g 34%
Calcium 710mg 382mg 33%
Vitamin A 330µg 32µg 33%
Vitamin B3 0.059mg 5.245mg 32%
Polyunsaturated fat 1.421g 5.148g 25%
Vitamin D* 24 IU 193 IU 21%
Vitamin D 0.6µg 4.8µg 21%
Zinc 3.64mg 1.31mg 21%
Copper 0.03mg 0.186mg 17%
Sodium 653mg 307mg 15%
Vitamin B2 0.428mg 0.227mg 15%
Cholesterol 99mg 142mg 14%
Monounsaturated fat 9.246g 3.869g 13%
Choline 16.5mg 75mg 11%
Calories 404kcal 208kcal 10%
Potassium 76mg 397mg 9%
Vitamin E 0.71mg 2.04mg 9%
Vitamin B6 0.066mg 0.167mg 8%
Phosphorus 455mg 490mg 5%
Vitamin B5 0.41mg 0.642mg 5%
Protein 22.87g 24.62g 4%
Manganese 0.027mg 0.108mg 4%
Vitamin B1 0.029mg 0.08mg 4%
Folate 27µg 10µg 4%
Magnesium 27mg 39mg 3%
Carbs 3.09g 0g 1%
Protein per 100 calories 5.7g 12g N/A
Calories per 10 g protein 177kcal 84kcal N/A
Weight per 100 calories 25g 48g N/A
Unsaturated / Saturated Fat ratio 0.57 5.9 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Vitamin K 2.4µg 2.6µg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.276mg 0%
Threonine 1.044mg 1.079mg 0%
Isoleucine 1.206mg 1.134mg 0%
Leucine 1.939mg 2.001mg 0%
Lysine 1.025mg 2.26mg 0%
Methionine 0.547mg 0.729mg 0%
Phenylalanine 1.074mg 0.961mg 0%
Valine 1.404mg 1.268mg 0%
Histidine 0.547mg 0.725mg 0%
Omega-3 - EPA 0.01g 0.473g N/A
Omega-3 - DHA 0.001g 0.509g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +190.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61%
Contains more OtherOther +16.4%
~equal in Protein ~24.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +139%
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +262.3%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Sardines - 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.