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  6. Brazil nut vs. Sardine

Brazil nut vs. Sardine — In-Depth Nutrition Comparison

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What are the main differences between brazil nut and sardine?

  • Brazil nut is richer in selenium, copper, magnesium, manganese, vitamin B1, and phosphorus, while sardine is higher in vitamin B12 and vitamin D.
  • Brazil nut's daily need coverage for selenium is 3390% higher.
  • Sardine has 11 times less manganese than brazil nut. Brazil nut has 1.223mg of manganese, while sardine has 0.108mg.
  • Sardine is lower in saturated fat.

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

Infographic

Brazil nut vs Sardine 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
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%
Contains more CalciumCalcium +138.8%
Contains more IronIron +20.2%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +177%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more FolateFolate +120%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +486%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +71.9%
Contains more WaterWater +1643%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +517.2%
Contains more Poly. FatPolyunsaturated fat +374%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Sardine
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 Brazil nut Sardine DV% diff.
Selenium 1917µg 52.7µg 3390%
Vitamin B12 0µg 8.94µg 373%
Copper 1.743mg 0.186mg 173%
Polyunsaturated fat 24.399g 5.148g 128%
Fats 67.1g 11.45g 86%
Magnesium 376mg 39mg 80%
Saturated fat 16.134g 1.528g 66%
Monounsaturated fat 23.879g 3.869g 50%
Manganese 1.223mg 0.108mg 48%
Cholesterol 0mg 142mg 47%
Vitamin B1 0.617mg 0.08mg 45%
Phosphorus 725mg 490mg 34%
Vitamin B3 0.295mg 5.245mg 31%
Fiber 7.5g 0g 30%
Zinc 4.06mg 1.31mg 25%
Vitamin E 5.65mg 2.04mg 24%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Calories 659kcal 208kcal 23%
Calcium 160mg 382mg 22%
Protein 14.32g 24.62g 21%
Vitamin B2 0.035mg 0.227mg 15%
Sodium 3mg 307mg 13%
Vitamin B5 0.184mg 0.642mg 9%
Potassium 659mg 397mg 8%
Choline 28.8mg 75mg 8%
Iron 2.43mg 2.92mg 6%
Vitamin B6 0.101mg 0.167mg 5%
Vitamin A 0µg 32µg 4%
Carbs 11.74g 0g 4%
Folate 22µg 10µg 3%
Vitamin K 0µg 2.6µg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.276mg 0%
Threonine 0.365mg 1.079mg 0%
Isoleucine 0.518mg 1.134mg 0%
Leucine 1.19mg 2.001mg 0%
Lysine 0.49mg 2.26mg 0%
Methionine 1.124mg 0.729mg 0%
Phenylalanine 0.639mg 0.961mg 0%
Valine 0.76mg 1.268mg 0%
Histidine 0.409mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
Brazil nut Sardine
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
27%
Brazil nut
119%
Sardine
Minerals Daily Need Coverage Score
1208%
Brazil nut
94%
Sardine

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.