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  6. Sardine vs. Seed

Sardine vs. Seed — In-Depth Nutrition Comparison

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The main differences between Sardine and Seed

  • Sardine is richer in Vitamin B12, yet Seed is richer in Fiber, Manganese, Copper, Magnesium, Iron, Phosphorus, Vitamin B1, and Zinc.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Seeds, chia seeds, dried.

Infographic

Sardine vs Seed infographic
Infographic link

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.
Sardine
Sardine
0
:
10
Seed
Seed
Contains more Calcium +65.2%
Contains more Iron +164.4%
Contains more Magnesium +759%
Contains more Phosphorus +75.5%
Contains less Sodium -94.8%
Contains more Zinc +249.6%
Contains more Copper +396.8%
Contains more Manganese +2421.3%
Equal in Potassium - 407
Equal in Selenium - 55.2
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +65.2%
Contains more Iron +164.4%
Contains more Magnesium +759%
Contains more Phosphorus +75.5%
Contains less Sodium -94.8%
Contains more Zinc +249.6%
Contains more Copper +396.8%
Contains more Manganese +2421.3%
Equal in Potassium - 407
Equal in Selenium - 55.2

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.
Sardine
Sardine
8
:
4
Seed
Seed
Contains more Vitamin A +100%
Contains more Vitamin E +308%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B3 +68.4%
Contains more Folate +390%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin E +308%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B3 +68.4%
Contains more Folate +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Seed
Seed
Contains more Protein +48.9%
Contains more Water +927.8%
Contains more Fats +168.5%
Contains more Carbs +∞%
Contains more Other +11.1%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +48.9%
Contains more Water +927.8%
Contains more Fats +168.5%
Contains more Carbs +∞%
Contains more Other +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Seed
Seed
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +67.6%
Contains more Polyunsaturated fat +359.7%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +67.6%
Contains more Polyunsaturated fat +359.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Seed Opinion
Net carbs 0g 7.72g Seed
Protein 24.62g 16.54g Sardine
Fats 11.45g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 208kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 382mg 631mg Seed
Iron 2.92mg 7.72mg Seed
Magnesium 39mg 335mg Seed
Phosphorus 490mg 860mg Seed
Potassium 397mg 407mg Seed
Sodium 307mg 16mg Seed
Zinc 1.31mg 4.58mg Seed
Copper 0.186mg 0.924mg Seed
Manganese 0.108mg 2.723mg Seed
Selenium 52.7µg 55.2µg Seed
Vitamin A 108IU 54IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg 0.5mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.08mg 0.62mg Seed
Vitamin B2 0.227mg 0.17mg Sardine
Vitamin B3 5.245mg 8.83mg Seed
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg Sardine
Folate 10µg 49µg Seed
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.436mg Seed
Threonine 1.079mg 0.709mg Sardine
Isoleucine 1.134mg 0.801mg Sardine
Leucine 2.001mg 1.371mg Sardine
Lysine 2.26mg 0.97mg Sardine
Methionine 0.729mg 0.588mg Sardine
Phenylalanine 0.961mg 1.016mg Seed
Valine 1.268mg 0.95mg Sardine
Histidine 0.725mg 0.531mg Sardine
Cholesterol 142mg 0mg Seed
Trans Fat 0.14g Sardine
Saturated Fat 1.528g 3.33g Sardine
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 2.309g Sardine
Polyunsaturated fat 5.148g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
35%
Seed
Minerals Daily Need Coverage Score
94%
Sardine
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $7)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.802g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.