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Sardine vs Flax - In-Depth Nutrition Comparison

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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
:
7
Flax
Contains more Calcium +49.8%
Contains more Iron +96.2%
Contains more Potassium +104.8%
Contains more Magnesium +905.1%
Contains more Copper +555.9%
Contains more Zinc +231.3%
Contains more Phosphorus +31%
Contains less Sodium -90.2%
Contains more Calcium +49.8%
Contains more Iron +96.2%
Contains more Potassium +104.8%
Contains more Magnesium +905.1%
Contains more Copper +555.9%
Contains more Zinc +231.3%
Contains more Phosphorus +31%
Contains less Sodium -90.2%

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
:
5
Flax
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
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 Vitamin K +65.4%
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
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 Vitamin K +65.4%

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
68
Sardine
44
Flax
Mineral Summary Score
58
Sardine
125
Flax

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
148%
Sardine
110%
Flax
Carbohydrates
0%
Sardine
29%
Flax
Fats
53%
Sardine
195%
Flax

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.
Sardine Flax
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (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 - 32)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 277mg)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Sardine Flax Opinion
Calories 208 534 Flax
Protein 24.62 18.29 Sardine
Fats 11.45 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 0 28.88 Flax
Cholesterol 142 0 Flax
Vitamin D 193 0 Sardine
Iron 2.92 5.73 Flax
Calcium 382 255 Sardine
Potassium 397 813 Flax
Magnesium 39 392 Flax
Sugars 0 1.55 Flax
Fiber 0 27.3 Flax
Copper 0.186 1.22 Flax
Zinc 1.31 4.34 Flax
Starch
Phosphorus 490 642 Flax
Sodium 307 30 Flax
Vitamin A 108 0 Sardine
Vitamin E 2.04 0.31 Sardine
Vitamin D 4.8 0 Sardine
Vitamin B1 0.08 1.644 Flax
Vitamin B2 0.227 0.161 Sardine
Vitamin B3 5.245 3.08 Sardine
Vitamin B5 0.642 0.985 Flax
Vitamin B6 0.167 0.473 Flax
Vitamin B12 8.94 0 Sardine
Vitamin K 2.6 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 3.663 Sardine
Monounsaturated Fat 3.869 7.527 Flax
Polyunsaturated fat 5.148 28.73 Flax
Tryptophan 0.276 0.297 Flax
Threonine 1.079 0.766 Sardine
Isoleucine 1.134 0.896 Sardine
Leucine 2.001 1.235 Sardine
Lysine 2.26 0.862 Sardine
Methionine 0.729 0.37 Sardine
Phenylalanine 0.961 0.957 Sardine
Valine 1.268 1.072 Sardine
Histidine 0.725 0.472 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.