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Shark raw vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between shark raw and almonds?

  • Shark raw is richer in vitamin B12 and selenium, yet almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, and iron.
  • Almonds' daily need coverage for vitamin E is 164% higher.

We used Fish, shark, mixed species, raw and Nuts, almonds types in this comparison.

Infographic

Shark raw vs Almonds 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +790.2%
Contains more MagnesiumMagnesium +451%
Contains more CalciumCalcium +691.2%
Contains more PotassiumPotassium +358.1%
Contains more IronIron +341.7%
Contains more CopperCopper +3024.2%
Contains more ZincZinc +625.6%
Contains more PhosphorusPhosphorus +129%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +14426.7%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +192%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%
Contains more Vitamin EVitamin E +2463%
Contains more Vitamin B1Vitamin B1 +388.1%
Contains more Vitamin B2Vitamin B2 +1735.5%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1568.5%
Contains more FatsFats +1007.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +218.3%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +1645.1%
Contains more Poly. FatPolyunsaturated fat +931.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Almonds DV% diff.
Vitamin E 1mg 25.63mg 164%
Copper 0.033mg 1.031mg 111%
Manganese 0.015mg 2.179mg 94%
Vitamin B2 0.062mg 1.138mg 83%
Polyunsaturated fat 1.195g 12.329g 74%
Monounsaturated fat 1.808g 31.551g 74%
Fats 4.51g 49.93g 70%
Vitamin B12 1.49µg 0µg 62%
Selenium 36.5µg 4.1µg 59%
Magnesium 49mg 270mg 53%
Fiber 0g 12.5g 50%
Phosphorus 210mg 481mg 39%
Iron 0.84mg 3.71mg 36%
Calcium 34mg 269mg 24%
Zinc 0.43mg 3.12mg 24%
Calories 130kcal 579kcal 22%
Vitamin B6 0.4mg 0.137mg 20%
Potassium 160mg 733mg 17%
Cholesterol 51mg 0mg 17%
Vitamin B1 0.042mg 0.205mg 14%
Saturated fat 0.925g 3.802g 13%
Folate 3µg 44µg 10%
Vitamin A 70µg 0µg 8%
Carbs 0g 21.55g 7%
Vitamin B5 0.695mg 0.471mg 4%
Vitamin B3 2.938mg 3.618mg 4%
Vitamin D 0.6µg 0µg 3%
Sodium 79mg 1mg 3%
Vitamin D 24IU 0IU 3%
Choline 65mg 52.1mg 2%
Protein 20.98g 21.15g 0%
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.235mg 0.211mg 0%
Threonine 0.92mg 0.601mg 0%
Isoleucine 0.967mg 0.751mg 0%
Leucine 1.705mg 1.473mg 0%
Lysine 1.926mg 0.568mg 0%
Methionine 0.621mg 0.157mg 0%
Phenylalanine 0.819mg 1.132mg 0%
Valine 1.081mg 0.855mg 0%
Histidine 0.618mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.109g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
38%
Shark raw
78%
Almonds
Minerals Daily Need Coverage Score
41%
Shark raw
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 2.877g)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.