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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 of 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
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 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% 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 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 Opinion
Calories 208kcal 534kcal Flax seeds
Protein 24.62g 18.29g Sardine
Fats 11.45g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0g 1.58g Flax seeds
Carbs 0g 28.88g Flax seeds
Cholesterol 142mg 0mg Flax seeds
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 392mg Flax seeds
Calcium 382mg 255mg Sardine
Potassium 397mg 813mg Flax seeds
Iron 2.92mg 5.73mg Flax seeds
Sugar 0g 1.55g Sardine
Fiber 0g 27.3g Flax seeds
Copper 0.186mg 1.22mg Flax seeds
Zinc 1.31mg 4.34mg Flax seeds
Phosphorus 490mg 642mg Flax seeds
Sodium 307mg 30mg Flax seeds
Vitamin A 108IU 0IU Sardine
Vitamin A 32µg 0µg Sardine
Vitamin E 2.04mg 0.31mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 2.482mg Flax seeds
Selenium 52.7µg 25.4µg Sardine
Vitamin B1 0.08mg 1.644mg Flax seeds
Vitamin B2 0.227mg 0.161mg Sardine
Vitamin B3 5.245mg 3.08mg Sardine
Vitamin B5 0.642mg 0.985mg Flax seeds
Vitamin B6 0.167mg 0.473mg Flax seeds
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 4.3µg Flax seeds
Folate 10µg 87µg Flax seeds
Choline 75mg 78.7mg Flax seeds
Saturated Fat 1.528g 3.663g Sardine
Monounsaturated Fat 3.869g 7.527g Flax seeds
Polyunsaturated fat 5.148g 28.73g Flax seeds
Tryptophan 0.276mg 0.297mg Flax seeds
Threonine 1.079mg 0.766mg Sardine
Isoleucine 1.134mg 0.896mg Sardine
Leucine 2.001mg 1.235mg Sardine
Lysine 2.26mg 0.862mg Sardine
Methionine 0.729mg 0.37mg Sardine
Phenylalanine 0.961mg 0.957mg Sardine
Valine 1.268mg 1.072mg Sardine
Histidine 0.725mg 0.472mg Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

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
124%
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.