Sardines vs. Almonds — In-Depth Nutrition Comparison

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How are sardines and almonds different?

Sardines are higher in vitamin B12 and selenium; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, fats, magnesium, and fiber.
Daily need coverage for vitamin B12 for sardines is 373% higher.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Nuts, almonds 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.

Sardines

Almonds

Contains more CalciumCalcium	+42%
Contains more SeleniumSelenium	+1185.4%

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%

~equal in Phosphorus ~481mg

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.

Sardines

Almonds

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	+∞%

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	0µg	373%
Vitamin E	2.04mg	25.63mg	157%
Copper	0.186mg	1.031mg	94%
Manganese	0.108mg	2.179mg	90%
Selenium	52.7µg	4.1µg	88%
Omega-6 (Linoleic acid)		12.32g	72%
Vitamin B2	0.227mg	1.138mg	70%
Monounsaturated fat	3.869g	31.551g	69%
Fats	11.45g	49.93g	59%
Magnesium	39mg	270mg	55%
Fiber	0g	12.5g	50%
Polyunsaturated fat	5.148g	12.329g	48%
Cholesterol	142mg	0mg	47%
Vitamin D*	193 IU	0 IU	24%
Vitamin D	4.8µg	0µg	24%
Calories	208kcal	579kcal	19%
Zinc	1.31mg	3.12mg	16%
Sodium	307mg	1mg	13%
Calcium	382mg	269mg	11%
Potassium	397mg	733mg	10%
Iron	2.92mg	3.71mg	10%
Vitamin B1	0.08mg	0.205mg	10%
Vitamin B3	5.245mg	3.618mg	10%
Saturated fat	1.528g	3.802g	10%
Folate	10µg	44µg	9%
Protein	24.62g	21.15g	7%
Carbs	0g	21.55g	7%
Vitamin A	32µg	0µg	4%
Choline	75mg	52.1mg	4%
Vitamin B5	0.642mg	0.471mg	3%
Vitamin B6	0.167mg	0.137mg	2%
Vitamin K	2.6µg	0µg	2%
Phosphorus	490mg	481mg	1%
Protein per 100 calories	12g	3.7g	N/A
Calories per 10 g protein	84kcal	274kcal	N/A
Weight per 100 calories	48g	17g	N/A
Unsaturated / Saturated Fat ratio	5.9	12	N/A
Net carbs	0g	9.05g	N/A
Sugar	0g	4.35g	N/A
Starch		0.72g	0%
Trans fat		0.015g	N/A
Tryptophan	0.276mg	0.211mg	0%
Threonine	1.079mg	0.601mg	0%
Isoleucine	1.134mg	0.751mg	0%
Leucine	2.001mg	1.473mg	0%
Lysine	2.26mg	0.568mg	0%
Methionine	0.729mg	0.157mg	0%
Phenylalanine	0.961mg	1.132mg	0%
Valine	1.268mg	0.855mg	0%
Histidine	0.725mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 (EPA)	0.473g	0g	N/A
Omega-3 (DHA)	0.509g	0g	N/A
Omega-3 (ALA)		0.003g	0%
Omega-6 (Eicosadienoic acid)		0.002g	N/A