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Almond vs. Sardine — In-Depth Nutrition Comparison

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How are Almond and Sardine different?

  • Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, and Fiber, however, Sardine is richer in Vitamin B12, Selenium, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

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

Infographic

Almond vs Sardine 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.
Almond
7
:
Contains more Iron +27.1%
Contains more Magnesium +592.3%
Contains more Potassium +84.6%
Contains less Sodium -99.7%
Contains more Zinc +138.2%
Contains more Copper +454.3%
Contains more Manganese +1917.6%
Contains more Calcium +42%
Contains more Selenium +1185.4%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +27.1%
Contains more Magnesium +592.3%
Contains more Potassium +84.6%
Contains less Sodium -99.7%
Contains more Zinc +138.2%
Contains more Copper +454.3%
Contains more Manganese +1917.6%
Contains more Calcium +42%
Contains more Selenium +1185.4%
Equal in Phosphorus - 490

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.
Almond
4
:
Contains more Vitamin E +1156.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +401.3%
Contains more Folate +340%
Contains more Vitamin A +5300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +21.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin E +1156.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +401.3%
Contains more Folate +340%
Contains more Vitamin A +5300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +36.3%
Contains more Vitamin B6 +21.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
2
:
Contains more Fats +336.1%
Contains more Carbs +∞%
Contains more Protein +16.4%
Contains more Water +1251.7%
Contains more Other +45.9%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +336.1%
Contains more Carbs +∞%
Contains more Protein +16.4%
Contains more Water +1251.7%
Contains more Other +45.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
Contains more Monounsaturated Fat +715.5%
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -59.8%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +715.5%
Contains more Polyunsaturated fat +139.5%
Contains less Saturated Fat -59.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Sardine
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Sardine Opinion
Net carbs 9.05g 0g Almond
Protein 21.15g 24.62g Sardine
Fats 49.93g 11.45g Almond
Carbs 21.55g 0g Almond
Calories 579kcal 208kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0g Sardine
Fiber 12.5g 0g Almond
Calcium 269mg 382mg Sardine
Iron 3.71mg 2.92mg Almond
Magnesium 270mg 39mg Almond
Phosphorus 481mg 490mg Sardine
Potassium 733mg 397mg Almond
Sodium 1mg 307mg Almond
Zinc 3.12mg 1.31mg Almond
Copper 1.031mg 0.186mg Almond
Manganese 2.179mg 0.108mg Almond
Selenium 4.1µg 52.7µg Sardine
Vitamin A 2IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 25.63mg 2.04mg Almond
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.205mg 0.08mg Almond
Vitamin B2 1.138mg 0.227mg Almond
Vitamin B3 3.618mg 5.245mg Sardine
Vitamin B5 0.471mg 0.642mg Sardine
Vitamin B6 0.137mg 0.167mg Sardine
Folate 44µg 10µg Almond
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 0µg 2.6µg Sardine
Tryptophan 0.211mg 0.276mg Sardine
Threonine 0.601mg 1.079mg Sardine
Isoleucine 0.751mg 1.134mg Sardine
Leucine 1.473mg 2.001mg Sardine
Lysine 0.568mg 2.26mg Sardine
Methionine 0.157mg 0.729mg Sardine
Phenylalanine 1.132mg 0.961mg Almond
Valine 0.855mg 1.268mg Sardine
Histidine 0.539mg 0.725mg Sardine
Cholesterol 0mg 142mg Almond
Trans Fat 0.015g Sardine
Saturated Fat 3.802g 1.528g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 31.551g 3.869g Almond
Polyunsaturated fat 12.329g 5.148g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
131%
Sardine
Minerals Daily Need Coverage Score
142%
Almond
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 2.274g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Almond
Almond is cheaper (difference - $4.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.