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  6. Pistachio vs. Sardines

Pistachio vs. Sardines — In-Depth Nutrition Comparison

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How are pistachios and sardines different?

  • Pistachios are higher in copper, vitamin B6, vitamin B1, manganese, and fiber; however, sardines are richer in vitamin B12, selenium, calcium, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than pistachios (28).

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

Infographic

Pistachio vs Sardines 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +210.3%
Contains more PotassiumPotassium +158.2%
Contains more IronIron +34.2%
Contains more CopperCopper +598.9%
Contains more ZincZinc +67.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1011.1%
Contains more CalciumCalcium +263.8%
Contains more SeleniumSelenium +652.9%
~equal in Phosphorus ~490mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.2%
Contains more Vitamin B1Vitamin B1 +987.5%
Contains more Vitamin B6Vitamin B6 +918%
Contains more FolateFolate +410%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin B2Vitamin B2 +41.9%
Contains more Vitamin B3Vitamin B3 +303.5%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Copper 1.3mg 0.186mg 124%
Vitamin B6 1.7mg 0.167mg 118%
Selenium 7µg 52.7µg 83%
Vitamin B1 0.87mg 0.08mg 66%
Polyunsaturated fat 14.38g 5.148g 62%
Fats 45.32g 11.45g 52%
Monounsaturated fat 23.257g 3.869g 48%
Cholesterol 0mg 142mg 47%
Manganese 1.2mg 0.108mg 47%
Fiber 10.6g 0g 42%
Calcium 105mg 382mg 28%
Vitamin B3 1.3mg 5.245mg 25%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Magnesium 121mg 39mg 20%
Saturated fat 5.907g 1.528g 20%
Calories 560kcal 208kcal 18%
Potassium 1025mg 397mg 18%
Choline 75mg 14%
Iron 3.92mg 2.92mg 13%
Sodium 1mg 307mg 13%
Folate 51µg 10µg 10%
Protein 20.16g 24.62g 9%
Carbs 27.17g 0g 9%
Zinc 2.2mg 1.31mg 8%
Vitamin C 5.6mg 0mg 6%
Vitamin E 2.86mg 2.04mg 5%
Vitamin B2 0.16mg 0.227mg 5%
Vitamin B5 0.52mg 0.642mg 2%
Vitamin K 2.6µg 2%
Starch 1.67g 1%
Vitamin A 26µg 32µg 1%
Protein per 100 calories 3.6g 12g N/A
Calories per 10 g protein 278kcal 84kcal N/A
Weight per 100 calories 18g 48g N/A
Unsaturated / Saturated Fat ratio 6.4 5.9 N/A
Net carbs 16.57g 0g N/A
Sugar 7.66g 0g N/A
Phosphorus 490mg 490mg 0%
Tryptophan 0.251mg 0.276mg 0%
Threonine 0.684mg 1.079mg 0%
Isoleucine 0.917mg 1.134mg 0%
Leucine 1.604mg 2.001mg 0%
Lysine 1.138mg 2.26mg 0%
Methionine 0.36mg 0.729mg 0%
Phenylalanine 1.092mg 0.961mg 0%
Valine 1.249mg 1.268mg 0%
Histidine 0.512mg 0.725mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +295.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +22.1%
Contains more WaterWater +1264.1%
Contains more OtherOther +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +501.1%
Contains more Poly. FatPolyunsaturated fat +179.3%
Contains less Sat. FatSaturated fat -74.1%

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