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  6. Sardine vs. Flax seeds

Sardine vs. Flax seeds — In-Depth Nutrition Comparison

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How are sardine and flax seeds different?

  • Sardine is richer in vitamin B12, selenium, and vitamin D, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Sardine covers your daily need for vitamin B12, 373% more than flax seeds.

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

Infographic

Sardine vs Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +49.8%
Contains more SeleniumSelenium +107.5%
Contains more MagnesiumMagnesium +905.1%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +96.2%
Contains more CopperCopper +555.9%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +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.
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% 11% 41% 72% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +558.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1955%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +183.2%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +770%
~equal in Choline ~78.7mg

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
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 ProteinProtein +34.6%
Contains more WaterWater +756.5%
Contains more OtherOther +16.4%
Contains more FatsFats +268.2%
Contains more CarbsCarbs +∞%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +94.5%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Flax seeds DV% diff.
Vitamin B12 8.94µg 0µg 373%
Polyunsaturated fat 5.148g 28.73g 157%
Vitamin B1 0.08mg 1.644mg 130%
Copper 0.186mg 1.22mg 115%
Fiber 0g 27.3g 109%
Manganese 0.108mg 2.482mg 103%
Magnesium 39mg 392mg 84%
Selenium 52.7µg 25.4µg 50%
Cholesterol 142mg 0mg 47%
Fats 11.45g 42.16g 47%
Iron 2.92mg 5.73mg 35%
Zinc 1.31mg 4.34mg 28%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B6 0.167mg 0.473mg 24%
Phosphorus 490mg 642mg 22%
Folate 10µg 87µg 19%
Calories 208kcal 534kcal 16%
Vitamin B3 5.245mg 3.08mg 14%
Protein 24.62g 18.29g 13%
Calcium 382mg 255mg 13%
Vitamin E 2.04mg 0.31mg 12%
Sodium 307mg 30mg 12%
Potassium 397mg 813mg 12%
Saturated fat 1.528g 3.663g 10%
Carbs 0g 28.88g 10%
Monounsaturated fat 3.869g 7.527g 9%
Vitamin B5 0.642mg 0.985mg 7%
Vitamin B2 0.227mg 0.161mg 5%
Vitamin A 32µg 0µg 4%
Choline 75mg 78.7mg 1%
Vitamin K 2.6µg 4.3µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.276mg 0.297mg 0%
Threonine 1.079mg 0.766mg 0%
Isoleucine 1.134mg 0.896mg 0%
Leucine 2.001mg 1.235mg 0%
Lysine 2.26mg 0.862mg 0%
Methionine 0.729mg 0.37mg 0%
Phenylalanine 0.961mg 0.957mg 0%
Valine 1.268mg 1.072mg 0%
Histidine 0.725mg 0.472mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Flax 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
119%
Sardine
62%
Flax seeds
Minerals Daily Need Coverage Score
94%
Sardine
191%
Flax seeds

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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 277mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $4)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.