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Sardine vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Brazil nut?

  • Sardine is richer in Vitamin B12, and Vitamin D, while Brazil nut is higher in Selenium, Copper, Magnesium, Manganese, Vitamin B1, and Phosphorus.
  • Brazil nut's daily need coverage for Selenium is 3390% higher.
  • Brazil nut is lower in Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Sardine vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +138.8%
Contains more IronIron +20.2%
Contains more MagnesiumMagnesium +864.1%
Contains more PotassiumPotassium +66%
Contains more CopperCopper +837.1%
Contains more ZincZinc +209.9%
Contains more PhosphorusPhosphorus +48%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1032.4%
Contains more SeleniumSelenium +3537.6%

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% 6.5% 41% 144% 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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +548.6%
Contains more Vitamin B3Vitamin B3 +1678%
Contains more Vitamin B5Vitamin B5 +248.9%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +160.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +177%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more FolateFolate +120%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +71.9%
Contains more WaterWater +1643%
Contains more OtherOther +26.3%
Contains more FatsFats +486%
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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -90.5%
Contains more Mono. FatMonounsaturated Fat +517.2%
Contains more Poly. FatPolyunsaturated fat +374%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Brazil nut Opinion
Calories 208kcal 659kcal Brazil nut
Protein 24.62g 14.32g Sardine
Fats 11.45g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 0g 4.24g Brazil nut
Carbs 0g 11.74g Brazil nut
Cholesterol 142mg 0mg Brazil nut
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 376mg Brazil nut
Calcium 382mg 160mg Sardine
Potassium 397mg 659mg Brazil nut
Iron 2.92mg 2.43mg Sardine
Sugar 0g 2.33g Sardine
Fiber 0g 7.5g Brazil nut
Copper 0.186mg 1.743mg Brazil nut
Zinc 1.31mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 490mg 725mg Brazil nut
Sodium 307mg 3mg Brazil nut
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 5.65mg Brazil nut
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 1.223mg Brazil nut
Selenium 52.7µg 1917µg Brazil nut
Vitamin B1 0.08mg 0.617mg Brazil nut
Vitamin B2 0.227mg 0.035mg Sardine
Vitamin B3 5.245mg 0.295mg Sardine
Vitamin B5 0.642mg 0.184mg Sardine
Vitamin B6 0.167mg 0.101mg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0µg Sardine
Folate 10µg 22µg Brazil nut
Choline 75mg 28.8mg Sardine
Saturated Fat 1.528g 16.134g Sardine
Monounsaturated Fat 3.869g 23.879g Brazil nut
Polyunsaturated fat 5.148g 24.399g Brazil nut
Tryptophan 0.276mg 0.135mg Sardine
Threonine 1.079mg 0.365mg Sardine
Isoleucine 1.134mg 0.518mg Sardine
Leucine 2.001mg 1.19mg Sardine
Lysine 2.26mg 0.49mg Sardine
Methionine 0.729mg 1.124mg Brazil nut
Phenylalanine 0.961mg 0.639mg Sardine
Valine 1.268mg 0.76mg Sardine
Histidine 0.725mg 0.409mg Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Brazil nut
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
124%
Sardine
27%
Brazil nut
Minerals Daily Need Coverage Score
94%
Sardine
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 14.606g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 304mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $3.6)
Which food is richer in minerals?
Brazil nut
Brazil nut 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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.