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  6. Sardines vs. Almonds

Sardines vs. Almonds — In-Depth Nutrition Comparison

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How are sardines and almonds different?

  • Sardines are higher in vitamin B12, selenium, and vitamin D*; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, 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.

Infographic

Sardines vs Almonds 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 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

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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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%
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 Sardines Almonds 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%
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 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 ProteinProtein +16.4%
Contains more WaterWater +1251.7%
Contains more OtherOther +45.9%
Contains more FatsFats +336.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -59.8%
Contains more Mono. FatMonounsaturated fat +715.5%
Contains more Poly. FatPolyunsaturated fat +139.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.