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  6. Sardine vs. Brazil nut

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
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.
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% 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 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 EVitamin 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 DV% diff.
Selenium 52.7µg 1917µg 3390%
Vitamin B12 8.94µg 0µg 373%
Copper 0.186mg 1.743mg 173%
Polyunsaturated fat 5.148g 24.399g 128%
Fats 11.45g 67.1g 86%
Magnesium 39mg 376mg 80%
Saturated fat 1.528g 16.134g 66%
Monounsaturated fat 3.869g 23.879g 50%
Manganese 0.108mg 1.223mg 48%
Cholesterol 142mg 0mg 47%
Vitamin B1 0.08mg 0.617mg 45%
Phosphorus 490mg 725mg 34%
Vitamin B3 5.245mg 0.295mg 31%
Fiber 0g 7.5g 30%
Zinc 1.31mg 4.06mg 25%
Vitamin E 2.04mg 5.65mg 24%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Calories 208kcal 659kcal 23%
Calcium 382mg 160mg 22%
Protein 24.62g 14.32g 21%
Vitamin B2 0.227mg 0.035mg 15%
Sodium 307mg 3mg 13%
Vitamin B5 0.642mg 0.184mg 9%
Potassium 397mg 659mg 8%
Choline 75mg 28.8mg 8%
Iron 2.92mg 2.43mg 6%
Vitamin B6 0.167mg 0.101mg 5%
Vitamin A 32µg 0µg 4%
Carbs 0g 11.74g 4%
Folate 10µg 22µg 3%
Vitamin K 2.6µg 0µg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.276mg 0.135mg 0%
Threonine 1.079mg 0.365mg 0%
Isoleucine 1.134mg 0.518mg 0%
Leucine 2.001mg 1.19mg 0%
Lysine 2.26mg 0.49mg 0%
Methionine 0.729mg 1.124mg 0%
Phenylalanine 0.961mg 0.639mg 0%
Valine 1.268mg 0.76mg 0%
Histidine 0.725mg 0.409mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
119%
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.