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  6. Sardines vs. Romano cheese

Sardines vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between sardines and romano cheese?

  • Sardines are richer in vitamin B12, selenium, vitamin B3, iron, and vitamin D*, while romano cheese is higher in calcium, phosphorus, and fats.
  • Sardines' daily need coverage for vitamin B12 is 326% higher.
  • Romano cheese has 68 times less vitamin B3 than sardines. Sardines have 5.245mg of vitamin B3, while romano cheese has 0.077mg.
  • Sardines are lower in sodium.
  • Romano cheese has a higher glycemic index (27) than sardines (0).

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

Infographic

Sardines vs Romano cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +361.6%
Contains more IronIron +279.2%
Contains more CopperCopper +520%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +440%
Contains more SeleniumSelenium +263.4%
Contains more CalciumCalcium +178.5%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +55.1%
~equal in Magnesium ~41mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin DVitamin D +860%
Contains more Vitamin EVitamin E +787%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +6711.7%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more Vitamin B12Vitamin B12 +698.2%
Contains more Vitamin KVitamin K +18.2%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +63%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Romano cheese DV% diff.
Vitamin B12 8.94µg 1.12µg 326%
Saturated fat 1.528g 17.115g 71%
Selenium 52.7µg 14.5µg 69%
Calcium 382mg 1064mg 68%
Sodium 307mg 1433mg 49%
Phosphorus 490mg 760mg 39%
Vitamin B3 5.245mg 0.077mg 32%
Polyunsaturated fat 5.148g 0.593g 30%
Iron 2.92mg 0.77mg 27%
Fats 11.45g 26.94g 24%
Vitamin D* 193 IU 20 IU 22%
Vitamin D 4.8µg 0.5µg 22%
Copper 0.186mg 0.03mg 17%
Protein 24.62g 31.8g 14%
Cholesterol 142mg 104mg 13%
Zinc 1.31mg 2.58mg 12%
Vitamin E 2.04mg 0.23mg 12%
Vitamin B2 0.227mg 0.37mg 11%
Choline 75mg 15.4mg 11%
Monounsaturated fat 3.869g 7.838g 10%
Calories 208kcal 387kcal 9%
Potassium 397mg 86mg 9%
Vitamin A 32µg 96µg 7%
Vitamin B6 0.167mg 0.085mg 6%
Manganese 0.108mg 0.02mg 4%
Vitamin B1 0.08mg 0.037mg 4%
Vitamin B5 0.642mg 0.424mg 4%
Carbs 0g 3.63g 1%
Folate 10µg 7µg 1%
Protein per 100 calories 12g 8.2g N/A
Calories per 10 g protein 84kcal 122kcal N/A
Weight per 100 calories 48g 26g N/A
Unsaturated / Saturated Fat ratio 5.9 0.49 N/A
Net carbs 0g 3.63g N/A
Magnesium 39mg 41mg 0%
Sugar 0g 0.73g N/A
Vitamin K 2.6µg 2.2µg 0%
Tryptophan 0.276mg 0.429mg 0%
Threonine 1.079mg 1.171mg 0%
Isoleucine 1.134mg 1.685mg 0%
Leucine 2.001mg 3.071mg 0%
Lysine 2.26mg 2.941mg 0%
Methionine 0.729mg 0.852mg 0%
Phenylalanine 0.961mg 1.71mg 0%
Valine 1.268mg 2.183mg 0%
Histidine 0.725mg 1.231mg 0%
Omega-3 (EPA) 0.473g 0g N/A
Omega-3 (DHA) 0.509g 0g 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +92.9%
Contains more ProteinProtein +29.2%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +∞%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +768.1%
Contains more Mono. FatMonounsaturated fat +102.6%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.