Sardines vs. Parmesan — In-Depth Nutrition Comparison

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Significant differences between sardines and parmesan

Sardines have more vitamin B12, selenium, vitamin B3, iron, and vitamin D*; however, parmesan is richer in calcium, zinc, and phosphorus.
Sardines cover your daily vitamin B12 needs 314% more than parmesan.
Parmesan has 66 times less vitamin B3 than sardines. Sardines have 5.245mg of vitamin B3, while parmesan has 0.08mg.
Sardines contain less sodium.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, parmesan, grated.

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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

Parmesan

Contains more MagnesiumMagnesium	+14.7%
Contains more PotassiumPotassium	+120.6%
Contains more IronIron	+495.9%
Contains more CopperCopper	+365%
Contains less SodiumSodium	-83%
Contains more ManganeseManganese	+52.1%
Contains more SeleniumSelenium	+53.2%

Contains more CalciumCalcium	+123.3%
Contains more ZincZinc	+220.6%
Contains more PhosphorusPhosphorus	+28%

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

Parmesan

Contains more Vitamin DVitamin D	+860%
Contains more Vitamin EVitamin E	+284.9%
Contains more Vitamin B1Vitamin B1	+207.7%
Contains more Vitamin B3Vitamin B3	+6456.3%
Contains more Vitamin B5Vitamin B5	+42.7%
Contains more Vitamin B6Vitamin B6	+106.2%
Contains more Vitamin B12Vitamin B12	+538.6%
Contains more Vitamin KVitamin K	+52.9%
Contains more FolateFolate	+66.7%

Contains more Vitamin AVitamin A	+718.8%
Contains more Vitamin B2Vitamin B2	+57.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	1.4µg	314%
Sodium	307mg	1804mg	65%
Saturated fat	1.528g	15.371g	63%
Calcium	382mg	853mg	47%
Selenium	52.7µg	34.4µg	33%
Vitamin B3	5.245mg	0.08mg	32%
Iron	2.92mg	0.49mg	30%
Zinc	1.31mg	4.2mg	26%
Vitamin A	32µg	262µg	26%
Fats	11.45g	27.84g	25%
Polyunsaturated fat	5.148g	1.386g	25%
Vitamin D*	193 IU	21 IU	22%
Vitamin D	4.8µg	0.5µg	22%
Phosphorus	490mg	627mg	20%
Cholesterol	142mg	86mg	19%
Copper	0.186mg	0.04mg	16%
Calories	208kcal	420kcal	11%
Choline	75mg	14.1mg	11%
Vitamin E	2.04mg	0.53mg	10%
Vitamin B2	0.227mg	0.358mg	10%
Protein	24.62g	28.42g	8%
Monounsaturated fat	3.869g	7.13g	8%
Vitamin B6	0.167mg	0.081mg	7%
Potassium	397mg	180mg	6%
Carbs	0g	13.91g	5%
Vitamin B1	0.08mg	0.026mg	5%
Vitamin B5	0.642mg	0.45mg	4%
Manganese	0.108mg	0.071mg	2%
Magnesium	39mg	34mg	1%
Vitamin K	2.6µg	1.7µg	1%
Folate	10µg	6µg	1%
Protein per 100 calories	12g	6.8g	N/A
Calories per 10 g protein	84kcal	148kcal	N/A
Weight per 100 calories	48g	24g	N/A
Unsaturated / Saturated Fat ratio	5.9	0.55	N/A
Net carbs	0g	13.91g	N/A
Sugar	0g	0.07g	N/A
Trans fat		0.876g	N/A
Tryptophan	0.276mg	0.383mg	0%
Threonine	1.079mg	1.075mg	0%
Isoleucine	1.134mg	1.455mg	0%
Leucine	2.001mg	2.747mg	0%
Lysine	2.26mg	2.201mg	0%
Methionine	0.729mg	0.751mg	0%
Phenylalanine	0.961mg	1.538mg	0%
Valine	1.268mg	1.865mg	0%
Histidine	0.725mg	0.806mg	0%
Omega-3 - EPA	0.473g	0g	N/A
Omega-3 - DHA	0.509g	0g	N/A
Omega-3 - ALA		0.102g	N/A
Omega-3 - DPA	0g	0.015g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.026g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.87g	N/A