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Almond butter vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between almond butter and sardine

  • Almond butter has more vitamin E, manganese, copper, magnesium, vitamin B2, and fiber; however, sardine is higher in vitamin B12, selenium, and vitamin D.
  • Sardine covers your daily need for vitamin B12, 373% more than almond butter.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
Contains more MagnesiumMagnesium +615.4%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +19.5%
Contains more CopperCopper +402.2%
Contains more ZincZinc +151.1%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1873.1%
Contains more CalciumCalcium +10.1%
Contains more SeleniumSelenium +2095.8%
~equal in Phosphorus ~490mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin EVitamin E +1086.8%
Contains more Vitamin B2Vitamin B2 +313.7%
Contains more FolateFolate +430%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +44%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +384.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +17.5%
Contains more WaterWater +3534.8%
Contains more OtherOther +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +738.6%
Contains more Poly. FatPolyunsaturated fat +164.4%
Contains less Sat. FatSaturated fat -63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin E 24.21mg 2.04mg 148%
Selenium 2.4µg 52.7µg 91%
Manganese 2.131mg 0.108mg 88%
Copper 0.934mg 0.186mg 83%
Monounsaturated fat 32.445g 3.869g 71%
Fats 55.5g 11.45g 68%
Magnesium 279mg 39mg 57%
Polyunsaturated fat 13.613g 5.148g 56%
Vitamin B2 0.939mg 0.227mg 55%
Cholesterol 0mg 142mg 47%
Fiber 10.3g 0g 41%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Calories 614kcal 208kcal 20%
Zinc 3.29mg 1.31mg 18%
Vitamin B3 3.155mg 5.245mg 13%
Sodium 7mg 307mg 13%
Saturated fat 4.152g 1.528g 12%
Folate 53µg 10µg 11%
Potassium 748mg 397mg 10%
Iron 3.49mg 2.92mg 7%
Protein 20.96g 24.62g 7%
Carbs 18.82g 0g 6%
Vitamin B5 0.318mg 0.642mg 6%
Vitamin B6 0.103mg 0.167mg 5%
Choline 52.1mg 75mg 4%
Vitamin A 0µg 32µg 4%
Calcium 347mg 382mg 4%
Vitamin B1 0.041mg 0.08mg 3%
Phosphorus 508mg 490mg 3%
Vitamin K 0µg 2.6µg 2%
Net carbs 8.52g 0g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.276mg 0%
Threonine 0.555mg 1.079mg 0%
Isoleucine 0.813mg 1.134mg 0%
Leucine 1.483mg 2.001mg 0%
Lysine 0.612mg 2.26mg 0%
Methionine 0.122mg 0.729mg 0%
Phenylalanine 1.149mg 0.961mg 0%
Valine 0.937mg 1.268mg 0%
Histidine 0.55mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

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

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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
68%
Almond butter
119%
Sardine
Minerals Daily Need Coverage Score
141%
Almond butter
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.624g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 300mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $4)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.