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  6. Sardines vs. Almond butter

Sardines vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between sardines and almond butter

  • Sardines have more vitamin B12, selenium, and vitamin D; however, almond butter is higher in vitamin E, manganese, copper, magnesium, vitamin B2, and fiber.
  • Sardines cover your daily need for vitamin B12, 373% more than almond butter.

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

Infographic

Sardines vs Almond butter 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
Contains more SeleniumSelenium +2095.8%
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%
~equal in Calcium ~347mg
~equal in Phosphorus ~508mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
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%
Contains more Vitamin EVitamin E +1086.8%
Contains more Vitamin B2Vitamin B2 +313.7%
Contains more FolateFolate +430%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +17.5%
Contains more WaterWater +3534.8%
Contains more OtherOther +40.3%
Contains more FatsFats +384.7%
Contains more CarbsCarbs +∞%

Fat Type Comparison

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

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.