Sardines vs. Brunost — In-Depth Nutrition Comparison

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How are sardines and brunost different?

Sardines are higher in vitamin B12, selenium, iron, and vitamin B3; however, brunost is richer in vitamin B2, vitamin B5, potassium, vitamin A, and vitamin B1.
Daily need coverage for vitamin B12 for sardines is 272% higher.
Sardines contain 6 times more vitamin B3 than brunost. While sardines contain 5.245mg of vitamin B3, brunost contains only 0.813mg.
Sardines have less saturated fat.
Sardines have a lower glycemic index (0) than brunost (27).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, gjetost are the varieties used in this article.

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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.

Sardines

Brunost

Contains more IronIron	+461.5%
Contains more CopperCopper	+132.5%
Contains more ZincZinc	+14.9%
Contains less SodiumSodium	-48.8%
Contains more ManganeseManganese	+170%
Contains more SeleniumSelenium	+263.4%

Contains more MagnesiumMagnesium	+79.5%
Contains more PotassiumPotassium	+254.9%

~equal in Calcium ~400mg

~equal in Phosphorus ~444mg

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.

Sardines

Brunost

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+545.1%
Contains more Vitamin B12Vitamin B12	+269.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+943.8%
Contains more Vitamin B1Vitamin B1	+293.8%
Contains more Vitamin B2Vitamin B2	+508.8%
Contains more Vitamin B5Vitamin B5	+422%
Contains more Vitamin B6Vitamin B6	+62.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	2.42µg	272%
Vitamin B2	0.227mg	1.382mg	89%
Saturated fat	1.528g	19.16g	80%
Selenium	52.7µg	14.5µg	69%
Vitamin B5	0.642mg	3.351mg	54%
Vitamin A	32µg	334µg	34%
Protein	24.62g	9.65g	30%
Potassium	397mg	1409mg	30%
Iron	2.92mg	0.52mg	30%
Fats	11.45g	29.51g	28%
Vitamin B3	5.245mg	0.813mg	28%
Polyunsaturated fat	5.148g	0.938g	28%
Vitamin D*	193 IU		24%
Vitamin D	4.8µg		24%
Vitamin B1	0.08mg	0.315mg	20%
Cholesterol	142mg	94mg	16%
Carbs	0g	42.65g	14%
Vitamin E	2.04mg		14%
Choline	75mg		14%
Calories	208kcal	466kcal	13%
Sodium	307mg	600mg	13%
Copper	0.186mg	0.08mg	12%
Monounsaturated fat	3.869g	7.879g	10%
Vitamin B6	0.167mg	0.271mg	8%
Magnesium	39mg	70mg	7%
Phosphorus	490mg	444mg	7%
Manganese	0.108mg	0.04mg	3%
Calcium	382mg	400mg	2%
Zinc	1.31mg	1.14mg	2%
Vitamin K	2.6µg		2%
Folate	10µg	5µg	1%
Protein per 100 calories	12g	2.1g	N/A
Calories per 10 g protein	84kcal	483kcal	N/A
Weight per 100 calories	48g	21g	N/A
Unsaturated / Saturated Fat ratio	5.9	0.46	N/A
Net carbs	0g	42.65g	N/A
Tryptophan	0.276mg	0.135mg	0%
Threonine	1.079mg	0.393mg	0%
Isoleucine	1.134mg	0.519mg	0%
Leucine	2.001mg	0.992mg	0%
Lysine	2.26mg	0.814mg	0%
Methionine	0.729mg	0.318mg	0%
Phenylalanine	0.961mg	0.54mg	0%
Valine	1.268mg	0.765mg	0%
Histidine	0.725mg	0.293mg	0%
Omega-3 - EPA	0.473g		N/A
Omega-3 - DHA	0.509g		N/A