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  6. Sardines vs. Cashew

Sardines vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between sardines and cashew

  • Sardines are higher in vitamin B12, selenium, and calcium, yet cashew is higher in copper, manganese, magnesium, iron, and zinc.
  • Sardines cover your daily vitamin B12 needs 373% more than cashew.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Nuts, cashew nuts, raw.

Infographic

Sardines vs Cashew 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%
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +932.4%
Contains more SeleniumSelenium +164.8%
Contains more MagnesiumMagnesium +648.7%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +128.8%
Contains more CopperCopper +1080.1%
Contains more ZincZinc +341.2%
Contains more PhosphorusPhosphorus +21%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1432.4%

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%
Cashew
Cashew
6
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B2Vitamin B2 +291.4%
Contains more Vitamin B3Vitamin B3 +393.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +428.8%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more Vitamin KVitamin K +1211.5%
Contains more FolateFolate +150%

All nutrients comparison - raw data values

Nutrient Sardines Cashew DV% diff.
Vitamin B12 8.94µg 0µg 373%
Copper 0.186mg 2.195mg 223%
Manganese 0.108mg 1.655mg 67%
Magnesium 39mg 292mg 60%
Selenium 52.7µg 19.9µg 60%
Fats 11.45g 43.85g 50%
Monounsaturated fat 3.869g 23.797g 50%
Cholesterol 142mg 0mg 47%
Iron 2.92mg 6.68mg 47%
Zinc 1.31mg 5.78mg 41%
Calcium 382mg 37mg 35%
Vitamin B1 0.08mg 0.423mg 29%
Saturated fat 1.528g 7.783g 28%
Vitamin B3 5.245mg 1.062mg 26%
Vitamin K 2.6µg 34.1µg 26%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B6 0.167mg 0.417mg 19%
Polyunsaturated fat 5.148g 7.845g 18%
Calories 208kcal 553kcal 17%
Phosphorus 490mg 593mg 15%
Choline 75mg 14%
Protein 24.62g 18.22g 13%
Fiber 0g 3.3g 13%
Sodium 307mg 12mg 13%
Vitamin B2 0.227mg 0.058mg 13%
Carbs 0g 30.19g 10%
Starch 23.49g 10%
Potassium 397mg 660mg 8%
Vitamin E 2.04mg 0.9mg 8%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.642mg 0.864mg 4%
Folate 10µg 25µg 4%
Vitamin C 0mg 0.5mg 1%
Protein per 100 calories 12g 3.3g N/A
Calories per 10 g protein 84kcal 304kcal N/A
Weight per 100 calories 48g 18g N/A
Unsaturated / Saturated Fat ratio 5.9 4.1 N/A
Net carbs 0g 26.89g N/A
Sugar 0g 5.91g N/A
Tryptophan 0.276mg 0.287mg 0%
Threonine 1.079mg 0.688mg 0%
Isoleucine 1.134mg 0.789mg 0%
Leucine 2.001mg 1.472mg 0%
Lysine 2.26mg 0.928mg 0%
Methionine 0.729mg 0.362mg 0%
Phenylalanine 0.961mg 0.951mg 0%
Valine 1.268mg 1.094mg 0%
Histidine 0.725mg 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g 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
Cashew
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +35.1%
Contains more WaterWater +1046.3%
Contains more OtherOther +70.1%
Contains more FatsFats +283%
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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +515.1%
Contains more Poly. FatPolyunsaturated fat +52.4%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.