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Sardine vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 142mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 291mg)
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

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Seed
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
25
Seed
Mineral Summary Score
58
Sardine
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Seed
Contains more Iron +164.4%
Contains more Calcium +65.2%
Contains more Magnesium +759%
Contains more Copper +396.8%
Contains more Zinc +249.6%
Contains more Phosphorus +75.5%
Contains less Sodium -94.8%
Equal in Potassium - 407
Contains more Iron +164.4%
Contains more Calcium +65.2%
Contains more Magnesium +759%
Contains more Copper +396.8%
Contains more Zinc +249.6%
Contains more Phosphorus +75.5%
Contains less Sodium -94.8%
Equal in Potassium - 407

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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 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%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
99%
Seed
Carbohydrates
0%
Sardine
42%
Seed
Fats
53%
Sardine
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Seed Opinion
Calories 208 486 Seed
Protein 24.62 16.54 Sardine
Fats 11.45 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 0 42.12 Seed
Cholesterol 142 0 Seed
Vitamin D 193 Sardine
Iron 2.92 7.72 Seed
Calcium 382 631 Seed
Potassium 397 407 Seed
Magnesium 39 335 Seed
Sugars 0 Sardine
Fiber 0 34.4 Seed
Copper 0.186 0.924 Seed
Zinc 1.31 4.58 Seed
Starch
Phosphorus 490 860 Seed
Sodium 307 16 Seed
Vitamin A 108 54 Sardine
Vitamin E 2.04 0.5 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.62 Seed
Vitamin B2 0.227 0.17 Sardine
Vitamin B3 5.245 8.83 Seed
Vitamin B5 0.642 Sardine
Vitamin B6 0.167 Sardine
Vitamin B12 8.94 0 Sardine
Vitamin K 2.6 Sardine
Folic acid (B9) 0 Sardine
Trans Fat 0.14 Sardine
Saturated Fat 1.528 3.33 Sardine
Monounsaturated Fat 3.869 2.309 Sardine
Polyunsaturated fat 5.148 23.665 Seed
Tryptophan 0.276 0.436 Seed
Threonine 1.079 0.709 Sardine
Isoleucine 1.134 0.801 Sardine
Leucine 2.001 1.371 Sardine
Lysine 2.26 0.97 Sardine
Methionine 0.729 0.588 Sardine
Phenylalanine 0.961 1.016 Seed
Valine 1.268 0.95 Sardine
Histidine 0.725 0.531 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.