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Seed vs Sardine - 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.
Seed Sardine
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
Seed Sardine
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
25
Seed
68
Sardine
Mineral Summary Score
137
Seed
58
Sardine

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
Seed
8
:
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 - 397
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 - 397

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
Seed
3
:
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%
Contains more Vitamin A +100%
Contains more Vitamin E +308%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B12 +∞%

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
99%
Seed
148%
Sardine
Carbohydrates
42%
Seed
0%
Sardine
Fats
142%
Seed
53%
Sardine

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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 Seed Sardine Opinion
Calories 486 208 Seed
Protein 16.54 24.62 Sardine
Fats 30.74 11.45 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 0 Seed
Cholesterol 0 142 Seed
Vitamin D 193 Sardine
Iron 7.72 2.92 Seed
Calcium 631 382 Seed
Potassium 407 397 Seed
Magnesium 335 39 Seed
Sugars 0 Sardine
Fiber 34.4 0 Seed
Copper 0.924 0.186 Seed
Zinc 4.58 1.31 Seed
Starch
Phosphorus 860 490 Seed
Sodium 16 307 Seed
Vitamin A 54 108 Sardine
Vitamin E 0.5 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.62 0.08 Seed
Vitamin B2 0.17 0.227 Sardine
Vitamin B3 8.83 5.245 Seed
Vitamin B5 0.642 Sardine
Vitamin B6 0.167 Sardine
Vitamin B12 0 8.94 Sardine
Vitamin K 2.6 Sardine
Folic acid (B9) 0 Sardine
Trans Fat 0.14 Sardine
Saturated Fat 3.33 1.528 Sardine
Monounsaturated Fat 2.309 3.869 Sardine
Polyunsaturated fat 23.665 5.148 Seed
Tryptophan 0.436 0.276 Seed
Threonine 0.709 1.079 Sardine
Isoleucine 0.801 1.134 Sardine
Leucine 1.371 2.001 Sardine
Lysine 0.97 2.26 Sardine
Methionine 0.588 0.729 Sardine
Phenylalanine 1.016 0.961 Seed
Valine 0.95 1.268 Sardine
Histidine 0.531 0.725 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.