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  6. Sardine vs. Chia seeds

Sardine vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between Sardine and Chia seeds

  • Sardine is richer in Vitamin B12, yet Chia seeds 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 Chia seeds 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.
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +759%
Contains more CalciumCalcium +65.2%
Contains more IronIron +164.4%
Contains more CopperCopper +396.8%
Contains more ZincZinc +249.6%
Contains more PhosphorusPhosphorus +75.5%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +2421.3%
~equal in Potassium ~407mg
~equal in Selenium ~55.2µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +308%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B3Vitamin B3 +68.4%
Contains more FolateFolate +390%

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
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 ProteinProtein +48.9%
Contains more WaterWater +927.8%
Contains more FatsFats +168.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.1%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -54.1%
Contains more Mono. FatMonounsaturated Fat +67.6%
Contains more Poly. FatPolyunsaturated 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 Chia seeds
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Sardine Chia seeds Opinion
Calories 208kcal 486kcal Chia seeds
Protein 24.62g 16.54g Sardine
Fats 11.45g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 0g 7.72g Chia seeds
Carbs 0g 42.12g Chia seeds
Cholesterol 142mg 0mg Chia seeds
Vitamin D 193IU Sardine
Magnesium 39mg 335mg Chia seeds
Calcium 382mg 631mg Chia seeds
Potassium 397mg 407mg Chia seeds
Iron 2.92mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.186mg 0.924mg Chia seeds
Zinc 1.31mg 4.58mg Chia seeds
Phosphorus 490mg 860mg Chia seeds
Sodium 307mg 16mg Chia seeds
Vitamin A 108IU 54IU Sardine
Vitamin A 32µg Sardine
Vitamin E 2.04mg 0.5mg Sardine
Vitamin D 4.8µg Sardine
Manganese 0.108mg 2.723mg Chia seeds
Selenium 52.7µg 55.2µg Chia seeds
Vitamin B1 0.08mg 0.62mg Chia seeds
Vitamin B2 0.227mg 0.17mg Sardine
Vitamin B3 5.245mg 8.83mg Chia seeds
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Folate 10µg 49µg Chia seeds
Trans Fat 0.14g Sardine
Choline 75mg Sardine
Saturated Fat 1.528g 3.33g Sardine
Monounsaturated Fat 3.869g 2.309g Sardine
Polyunsaturated fat 5.148g 23.665g Chia seeds
Tryptophan 0.276mg 0.436mg Chia seeds
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 Chia seeds
Valine 1.268mg 0.95mg Sardine
Histidine 0.725mg 0.531mg Sardine
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
Sardine
32%
Chia seeds
Minerals Daily Need Coverage Score
94%
Sardine
221%
Chia seeds

Comparison summary

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
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 291mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Chia seeds - 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.