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  6. Sardine vs. Flax

Sardine vs. Flax — In-Depth Nutrition Comparison

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How are Sardine and Flax different?

  • Sardine is richer in Vitamin B12, Selenium, and Vitamin D, while Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron.
  • Sardine covers your daily need of Vitamin B12 373% more than Flax.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Seeds, flaxseed types were used in this article.

Infographic

Sardine vs Flax 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
2
:
8
Flax
Flax
Contains more Calcium +49.8%
Contains more Selenium +107.5%
Contains more Iron +96.2%
Contains more Magnesium +905.1%
Contains more Phosphorus +31%
Contains more Potassium +104.8%
Contains less Sodium -90.2%
Contains more Zinc +231.3%
Contains more Copper +555.9%
Contains more Manganese +2198.1%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +49.8%
Contains more Selenium +107.5%
Contains more Iron +96.2%
Contains more Magnesium +905.1%
Contains more Phosphorus +31%
Contains more Potassium +104.8%
Contains less Sodium -90.2%
Contains more Zinc +231.3%
Contains more Copper +555.9%
Contains more Manganese +2198.1%

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
6
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1955%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +183.2%
Contains more Folate +770%
Contains more Vitamin K +65.4%
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1955%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +183.2%
Contains more Folate +770%
Contains more Vitamin K +65.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Flax
Flax
Contains more Protein +34.6%
Contains more Water +756.5%
Contains more Other +16.4%
Contains more Fats +268.2%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +34.6%
Contains more Water +756.5%
Contains more Other +16.4%
Contains more Fats +268.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
1
:
2
Flax
Flax
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +94.5%
Contains more Polyunsaturated fat +458.1%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +94.5%
Contains more Polyunsaturated fat +458.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Flax Opinion
Net carbs 0g 1.58g Flax
Protein 24.62g 18.29g Sardine
Fats 11.45g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 208kcal 534kcal Flax
Sugar 0g 1.55g Sardine
Fiber 0g 27.3g Flax
Calcium 382mg 255mg Sardine
Iron 2.92mg 5.73mg Flax
Magnesium 39mg 392mg Flax
Phosphorus 490mg 642mg Flax
Potassium 397mg 813mg Flax
Sodium 307mg 30mg Flax
Zinc 1.31mg 4.34mg Flax
Copper 0.186mg 1.22mg Flax
Manganese 0.108mg 2.482mg Flax
Selenium 52.7µg 25.4µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.31mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.08mg 1.644mg Flax
Vitamin B2 0.227mg 0.161mg Sardine
Vitamin B3 5.245mg 3.08mg Sardine
Vitamin B5 0.642mg 0.985mg Flax
Vitamin B6 0.167mg 0.473mg Flax
Folate 10µg 87µg Flax
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 4.3µg Flax
Tryptophan 0.276mg 0.297mg Flax
Threonine 1.079mg 0.766mg Sardine
Isoleucine 1.134mg 0.896mg Sardine
Leucine 2.001mg 1.235mg Sardine
Lysine 2.26mg 0.862mg Sardine
Methionine 0.729mg 0.37mg Sardine
Phenylalanine 0.961mg 0.957mg Sardine
Valine 1.268mg 1.072mg Sardine
Histidine 0.725mg 0.472mg Sardine
Cholesterol 142mg 0mg Flax
Saturated Fat 1.528g 3.663g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 7.527g Flax
Polyunsaturated fat 5.148g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Flax
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
63%
Flax
Minerals Daily Need Coverage Score
94%
Sardine
191%
Flax

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 2.135g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 277mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.