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Sardine vs Seed - In-Depth Nutrition Comparison

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The main differences between Sardine and Seed

  • Seed is richer than Sardine in Vitamin B12, 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
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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
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
:
4
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Sardine Seed Opinion
Calories 208kcal 486kcal Seed
Protein 24.62g 16.54g Sardine
Fats 11.45g 30.74g Seed
Vitamin C 0mg 1.6mg Seed
Net carbs 0g 7.72g Seed
Carbs 0g 42.12g Seed
Cholesterol 142mg 0mg Seed
Vitamin D 193IU IU Sardine
Iron 2.92mg 7.72mg Seed
Calcium 382mg 631mg Seed
Potassium 397mg 407mg Seed
Magnesium 39mg 335mg Seed
Sugar 0g g Seed
Fiber 0g 34.4g Seed
Copper 0.186mg 0.924mg Seed
Zinc 1.31mg 4.58mg Seed
Starch g g
Phosphorus 490mg 860mg Seed
Sodium 307mg 16mg Seed
Vitamin A 108IU 54IU Sardine
Vitamin E 2.04mg 0.5mg Sardine
Vitamin D 4.8µg µg Sardine
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 mg Sardine
Vitamin B6 0.167mg mg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg µg Sardine
Folate 10µg 49µg Seed
Trans Fat g 0.14g Sardine
Saturated Fat 1.528g 3.33g Sardine
Monounsaturated Fat 3.869g 2.309g Sardine
Polyunsaturated fat 5.148g 23.665g Seed
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
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
35
Seed
Mineral Summary Score
79
Sardine
195
Seed

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 food.
Protein
148%
Sardine
99%
Seed
Carbohydrates
0%
Sardine
42%
Seed
Fats
53%
Sardine
142%
Seed

Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 142mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.