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Sardines vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between sardines and cheese?

  • Sardines are higher in vitamin B12, selenium, iron, vitamin B3, vitamin D* and copper; however, cheese is richer in calcium, vitamin A, and zinc.
  • Sardines' daily need coverage for vitamin B12 is 327% more.
  • Cheese contains 89 times less vitamin B3 than sardines. Sardines contain 5.245mg of vitamin B3, while cheese contains 0.059mg.
  • Sardines have less saturated fat.

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

Infographic

Sardines vs Cheese 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.
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%
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%
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%
Contains more CalciumCalcium +85.9%
Contains more ZincZinc +177.9%
~equal in Phosphorus ~455mg

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 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%
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%
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%
Contains more Vitamin AVitamin A +931.3%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +170%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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
Contains more WaterWater +61%
Contains more OtherOther +16.4%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~22.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
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
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +262.3%
Contains more Mono. FatMonounsaturated fat +139%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.