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Sardine vs. Pistachio — In-Depth Nutrition Comparison

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How are Sardine and Pistachio different?

  • Sardine is higher in Vitamin B12, Selenium, Vitamin D, and Calcium, however, Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Manganese, and Fiber.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Sardine vs Pistachio 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.
Contains more Calcium +263.8%
Contains more Selenium +652.9%
Contains more Iron +34.2%
Contains more Magnesium +210.3%
Contains more Potassium +158.2%
Contains less Sodium -99.7%
Contains more Zinc +67.9%
Contains more Copper +598.9%
Contains more Manganese +1011.1%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +263.8%
Contains more Selenium +652.9%
Contains more Iron +34.2%
Contains more Magnesium +210.3%
Contains more Potassium +158.2%
Contains less Sodium -99.7%
Contains more Zinc +67.9%
Contains more Copper +598.9%
Contains more Manganese +1011.1%
Equal in Phosphorus - 490

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.
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +303.5%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +377.8%
Contains more Vitamin E +40.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +987.5%
Contains more Vitamin B6 +918%
Contains more Folate +410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +303.5%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +377.8%
Contains more Vitamin E +40.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +987.5%
Contains more Vitamin B6 +918%
Contains more Folate +410%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.1%
Contains more Water +1264.1%
Contains more Other +45%
Contains more Fats +295.8%
Contains more Carbs +∞%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Protein +22.1%
Contains more Water +1264.1%
Contains more Other +45%
Contains more Fats +295.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +501.1%
Contains more Polyunsaturated fat +179.3%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +501.1%
Contains more Polyunsaturated fat +179.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Pistachio Opinion
Net carbs 0g 16.57g Pistachio
Protein 24.62g 20.16g Sardine
Fats 11.45g 45.32g Pistachio
Carbs 0g 27.17g Pistachio
Calories 208kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0g 7.66g Sardine
Fiber 0g 10.6g Pistachio
Calcium 382mg 105mg Sardine
Iron 2.92mg 3.92mg Pistachio
Magnesium 39mg 121mg Pistachio
Phosphorus 490mg 490mg
Potassium 397mg 1025mg Pistachio
Sodium 307mg 1mg Pistachio
Zinc 1.31mg 2.2mg Pistachio
Copper 0.186mg 1.3mg Pistachio
Manganese 0.108mg 1.2mg Pistachio
Selenium 52.7µg 7µg Sardine
Vitamin A 108IU 516IU Pistachio
Vitamin A RAE 32µg 26µg Sardine
Vitamin E 2.04mg 2.86mg Pistachio
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.08mg 0.87mg Pistachio
Vitamin B2 0.227mg 0.16mg Sardine
Vitamin B3 5.245mg 1.3mg Sardine
Vitamin B5 0.642mg 0.52mg Sardine
Vitamin B6 0.167mg 1.7mg Pistachio
Folate 10µg 51µg Pistachio
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.251mg Sardine
Threonine 1.079mg 0.684mg Sardine
Isoleucine 1.134mg 0.917mg Sardine
Leucine 2.001mg 1.604mg Sardine
Lysine 2.26mg 1.138mg Sardine
Methionine 0.729mg 0.36mg Sardine
Phenylalanine 0.961mg 1.092mg Pistachio
Valine 1.268mg 1.249mg Sardine
Histidine 0.725mg 0.512mg Sardine
Cholesterol 142mg 0mg Pistachio
Saturated Fat 1.528g 5.907g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 23.257g Pistachio
Polyunsaturated fat 5.148g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
71%
Pistachio
Minerals Daily Need Coverage Score
94%
Sardine
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 4.379g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 28)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $4.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.