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  6. Sardines vs. Pistachio

Sardines vs. Pistachio — In-Depth Nutrition Comparison

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How are sardines and pistachios different?

  • Sardines are higher in vitamin B12, selenium, calcium, and vitamin B3; however, pistachios are richer in copper, vitamin B6, vitamin B1, manganese, and fiber.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than pistachios (28).

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

Infographic

Sardines vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +263.8%
Contains more SeleniumSelenium +652.9%
Contains more MagnesiumMagnesium +210.3%
Contains more PotassiumPotassium +158.2%
Contains more IronIron +34.2%
Contains more CopperCopper +598.9%
Contains more ZincZinc +67.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1011.1%
~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% 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin B2Vitamin B2 +41.9%
Contains more Vitamin B3Vitamin B3 +303.5%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.2%
Contains more Vitamin B1Vitamin B1 +987.5%
Contains more Vitamin B6Vitamin B6 +918%
Contains more FolateFolate +410%

All nutrients comparison - raw data values

Nutrient Sardines Pistachio DV% diff.
Vitamin B12 8.94µg 0µg 373%
Copper 0.186mg 1.3mg 124%
Vitamin B6 0.167mg 1.7mg 118%
Selenium 52.7µg 7µg 83%
Vitamin B1 0.08mg 0.87mg 66%
Polyunsaturated fat 5.148g 14.38g 62%
Fats 11.45g 45.32g 52%
Monounsaturated fat 3.869g 23.257g 48%
Cholesterol 142mg 0mg 47%
Manganese 0.108mg 1.2mg 47%
Fiber 0g 10.6g 42%
Calcium 382mg 105mg 28%
Vitamin B3 5.245mg 1.3mg 25%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Magnesium 39mg 121mg 20%
Saturated fat 1.528g 5.907g 20%
Calories 208kcal 560kcal 18%
Potassium 397mg 1025mg 18%
Choline 75mg 14%
Iron 2.92mg 3.92mg 13%
Sodium 307mg 1mg 13%
Folate 10µg 51µg 10%
Protein 24.62g 20.16g 9%
Carbs 0g 27.17g 9%
Zinc 1.31mg 2.2mg 8%
Vitamin C 0mg 5.6mg 6%
Vitamin E 2.04mg 2.86mg 5%
Vitamin B2 0.227mg 0.16mg 5%
Vitamin B5 0.642mg 0.52mg 2%
Vitamin K 2.6µg 2%
Starch 1.67g 1%
Vitamin A 32µg 26µg 1%
Protein per 100 calories 12g 3.6g N/A
Calories per 10 g protein 84kcal 278kcal N/A
Weight per 100 calories 48g 18g N/A
Unsaturated / Saturated Fat ratio 5.9 6.4 N/A
Net carbs 0g 16.57g N/A
Sugar 0g 7.66g N/A
Phosphorus 490mg 490mg 0%
Tryptophan 0.276mg 0.251mg 0%
Threonine 1.079mg 0.684mg 0%
Isoleucine 1.134mg 0.917mg 0%
Leucine 2.001mg 1.604mg 0%
Lysine 2.26mg 1.138mg 0%
Methionine 0.729mg 0.36mg 0%
Phenylalanine 0.961mg 1.092mg 0%
Valine 1.268mg 1.249mg 0%
Histidine 0.725mg 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-6 - Linoleic acid 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more ProteinProtein +22.1%
Contains more WaterWater +1264.1%
Contains more OtherOther +45%
Contains more FatsFats +295.8%
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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +501.1%
Contains more Poly. FatPolyunsaturated fat +179.3%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.