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Almonds vs. Sea bass — In-Depth Nutrition Comparison

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How are almonds and sea bass different?

  • Almonds are higher in copper, manganese, vitamin B2, magnesium, fiber, iron, and phosphorus; however, sea bass is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.

Nuts, almonds and Fish, bass, striped, cooked, dry heat are the varieties used in this article.

Infographic

Almonds vs Sea bass 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +429.4%
Contains more CalciumCalcium +1315.8%
Contains more PotassiumPotassium +123.5%
Contains more IronIron +243.5%
Contains more CopperCopper +2477.5%
Contains more ZincZinc +511.8%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11368.4%
Contains more SeleniumSelenium +1041.5%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +2975.7%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more FolateFolate +340%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +83.7%
Contains more Vitamin B6Vitamin B6 +152.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Vitamin E 25.63mg 171%
Copper 1.031mg 0.04mg 110%
Manganese 2.179mg 0.019mg 94%
Vitamin B2 1.138mg 0.037mg 85%
Selenium 4.1µg 46.8µg 78%
Monounsaturated fat 31.551g 0.846g 77%
Polyunsaturated fat 12.329g 1.005g 75%
Fats 49.93g 2.99g 72%
Magnesium 270mg 51mg 52%
Fiber 12.5g 0g 50%
Cholesterol 0mg 103mg 34%
Iron 3.71mg 1.08mg 33%
Phosphorus 481mg 254mg 32%
Calcium 269mg 19mg 25%
Zinc 3.12mg 0.51mg 24%
Calories 579kcal 124kcal 23%
Vitamin B6 0.137mg 0.346mg 16%
Saturated fat 3.802g 0.65g 14%
Potassium 733mg 328mg 12%
Folate 44µg 10µg 9%
Choline 52.1mg 9%
Vitamin B5 0.471mg 0.865mg 8%
Vitamin B1 0.205mg 0.115mg 8%
Vitamin B3 3.618mg 2.558mg 7%
Carbs 21.55g 0g 7%
Sodium 1mg 88mg 4%
Protein 21.15g 22.73g 3%
Vitamin A 0µg 31µg 3%
Net carbs 9.05g 0g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.255mg 0%
Threonine 0.601mg 0.997mg 0%
Isoleucine 0.751mg 1.047mg 0%
Leucine 1.473mg 1.848mg 0%
Lysine 0.568mg 2.088mg 0%
Methionine 0.157mg 0.673mg 0%
Phenylalanine 1.132mg 0.887mg 0%
Valine 0.855mg 1.171mg 0%
Histidine 0.539mg 0.669mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +1569.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +221.7%
Contains more WaterWater +1563.5%
~equal in Protein ~22.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +3629.4%
Contains more Poly. FatPolyunsaturated fat +1126.8%
Contains less Sat. FatSaturated fat -82.9%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.