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  6. Almonds vs. Sardines

Almonds vs. Sardines — In-Depth Nutrition Comparison

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How are almonds and sardines different?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, and fiber; however, sardines are richer in vitamin B12, selenium, and vitamin D*.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.

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

Infographic

Almonds vs Sardines 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.
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%
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 +592.3%
Contains more PotassiumPotassium +84.6%
Contains more IronIron +27.1%
Contains more CopperCopper +454.3%
Contains more ZincZinc +138.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1917.6%
Contains more CalciumCalcium +42%
Contains more SeleniumSelenium +1185.4%
~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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
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 EVitamin E +1156.4%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B2Vitamin B2 +401.3%
Contains more FolateFolate +340%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almonds Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin E 25.63mg 2.04mg 157%
Copper 1.031mg 0.186mg 94%
Manganese 2.179mg 0.108mg 90%
Selenium 4.1µg 52.7µg 88%
Vitamin B2 1.138mg 0.227mg 70%
Monounsaturated fat 31.551g 3.869g 69%
Fats 49.93g 11.45g 59%
Magnesium 270mg 39mg 55%
Fiber 12.5g 0g 50%
Polyunsaturated fat 12.329g 5.148g 48%
Cholesterol 0mg 142mg 47%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Calories 579kcal 208kcal 19%
Zinc 3.12mg 1.31mg 16%
Sodium 1mg 307mg 13%
Calcium 269mg 382mg 11%
Potassium 733mg 397mg 10%
Iron 3.71mg 2.92mg 10%
Vitamin B1 0.205mg 0.08mg 10%
Vitamin B3 3.618mg 5.245mg 10%
Saturated fat 3.802g 1.528g 10%
Folate 44µg 10µg 9%
Protein 21.15g 24.62g 7%
Carbs 21.55g 0g 7%
Vitamin A 0µg 32µg 4%
Choline 52.1mg 75mg 4%
Vitamin B5 0.471mg 0.642mg 3%
Vitamin B6 0.137mg 0.167mg 2%
Vitamin K 0µg 2.6µg 2%
Phosphorus 481mg 490mg 1%
Protein per 100 calories 3.7g 12g N/A
Calories per 10 g protein 274kcal 84kcal N/A
Weight per 100 calories 17g 48g N/A
Unsaturated / Saturated Fat ratio 12 5.9 N/A
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.276mg 0%
Threonine 0.601mg 1.079mg 0%
Isoleucine 0.751mg 1.134mg 0%
Leucine 1.473mg 2.001mg 0%
Lysine 0.568mg 2.26mg 0%
Methionine 0.157mg 0.729mg 0%
Phenylalanine 1.132mg 0.961mg 0%
Valine 0.855mg 1.268mg 0%
Histidine 0.539mg 0.725mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +336.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +16.4%
Contains more WaterWater +1251.7%
Contains more OtherOther +45.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +715.5%
Contains more Poly. FatPolyunsaturated fat +139.5%
Contains less Sat. FatSaturated fat -59.8%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.