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, fats, magnesium, and fiber; however, sardines are richer in vitamin B12 and selenium.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almonds

Sardines

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almonds

Sardines

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			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%
Omega-6 (Linoleic acid)	12.32g		72%
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		0%
Omega-6 (Eicosadienoic acid)	0.002g		N/A