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  6. Sardine vs. Almond

Sardine vs. Almond — In-Depth Nutrition Comparison

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How are Sardine and Almond different?

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

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

Infographic

Sardine vs Almond infographic
Infographic link

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.
Sardine
Sardine
3
:
7
Almond
Almond
Contains more Calcium +42%
Contains more Selenium +1185.4%
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%
Equal in Phosphorus - 481
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +42%
Contains more Selenium +1185.4%
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%
Equal in Phosphorus - 481

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.
Sardine
Sardine
7
:
4
Almond
Almond
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 +∞%
Contains more Vitamin E +1156.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +401.3%
Contains more Folate +340%
Sardine
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%
Almond
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%
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 +∞%
Contains more Vitamin E +1156.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +401.3%
Contains more Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Almond
Almond
Contains more Protein +16.4%
Contains more Water +1251.7%
Contains more Other +45.9%
Contains more Fats +336.1%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Almond
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
Contains more Protein +16.4%
Contains more Water +1251.7%
Contains more Other +45.9%
Contains more Fats +336.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
1
:
2
Almond
Almond
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +715.5%
Contains more Polyunsaturated fat +139.5%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +715.5%
Contains more Polyunsaturated fat +139.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Almond
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 Sardine Almond Opinion
Net carbs 0g 9.05g Almond
Protein 24.62g 21.15g Sardine
Fats 11.45g 49.93g Almond
Carbs 0g 21.55g Almond
Calories 208kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0g 4.35g Sardine
Fiber 0g 12.5g Almond
Calcium 382mg 269mg Sardine
Iron 2.92mg 3.71mg Almond
Magnesium 39mg 270mg Almond
Phosphorus 490mg 481mg Sardine
Potassium 397mg 733mg Almond
Sodium 307mg 1mg Almond
Zinc 1.31mg 3.12mg Almond
Copper 0.186mg 1.031mg Almond
Manganese 0.108mg 2.179mg Almond
Selenium 52.7µg 4.1µg Sardine
Vitamin A 108IU 2IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 25.63mg Almond
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.205mg Almond
Vitamin B2 0.227mg 1.138mg Almond
Vitamin B3 5.245mg 3.618mg Sardine
Vitamin B5 0.642mg 0.471mg Sardine
Vitamin B6 0.167mg 0.137mg Sardine
Folate 10µg 44µg Almond
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Tryptophan 0.276mg 0.211mg Sardine
Threonine 1.079mg 0.601mg Sardine
Isoleucine 1.134mg 0.751mg Sardine
Leucine 2.001mg 1.473mg Sardine
Lysine 2.26mg 0.568mg Sardine
Methionine 0.729mg 0.157mg Sardine
Phenylalanine 0.961mg 1.132mg Almond
Valine 1.268mg 0.855mg Sardine
Histidine 0.725mg 0.539mg Sardine
Cholesterol 142mg 0mg Almond
Trans Fat 0.015g Sardine
Saturated Fat 1.528g 3.802g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 31.551g Almond
Polyunsaturated fat 5.148g 12.329g 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
Sardine Almond
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
131%
Sardine
82%
Almond
Minerals Daily Need Coverage Score
94%
Sardine
142%
Almond

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