Parmesan vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between parmesan and sardines

Parmesan has more calcium, zinc, and phosphorus; however, sardines are richer in vitamin B12, selenium, vitamin B3, iron, and vitamin D*.
Sardines cover your daily vitamin B12 needs 314% more than parmesan.
Sardines have 10 times less saturated fat than parmesan. Parmesan has 15.371g of saturated fat, while sardines have 1.528g.

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

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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.

Parmesan

Sardines

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

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%

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.

Parmesan

Sardines

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

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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