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  6. Chia seeds vs. Sardines

Chia seeds vs. Sardines — In-Depth Nutrition Comparison

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The main differences between chia seeds and sardines

  • Chia seeds are richer in fiber, manganese, copper, magnesium, iron, phosphorus, vitamin B1, and zinc, yet sardines are richer in vitamin B12.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than chia seeds.

Food types used in this article are Seeds, chia seeds, dried and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Chia seeds vs Sardines 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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 ~397mg
~equal in Selenium ~52.7µg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B3Vitamin B3 +68.4%
Contains more FolateFolate +390%
Contains more Vitamin EVitamin E +308%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Fiber 34.4g 0g 138%
Polyunsaturated fat 23.665g 5.148g 123%
Manganese 2.723mg 0.108mg 114%
Copper 0.924mg 0.186mg 82%
Magnesium 335mg 39mg 70%
Iron 7.72mg 2.92mg 60%
Phosphorus 860mg 490mg 53%
Cholesterol 0mg 142mg 47%
Vitamin B1 0.62mg 0.08mg 45%
Fats 30.74g 11.45g 30%
Zinc 4.58mg 1.31mg 30%
Calcium 631mg 382mg 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 8.83mg 5.245mg 22%
Protein 16.54g 24.62g 16%
Choline 75mg 14%
Calories 486kcal 208kcal 14%
Carbs 42.12g 0g 14%
Vitamin B5 0.642mg 13%
Sodium 16mg 307mg 13%
Vitamin B6 0.167mg 13%
Vitamin E 0.5mg 2.04mg 10%
Folate 49µg 10µg 10%
Saturated fat 3.33g 1.528g 8%
Selenium 55.2µg 52.7µg 5%
Vitamin A 32µg 4%
Monounsaturated fat 2.309g 3.869g 4%
Vitamin B2 0.17mg 0.227mg 4%
Vitamin K 2.6µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 0g N/A
Potassium 407mg 397mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.276mg 0%
Threonine 0.709mg 1.079mg 0%
Isoleucine 0.801mg 1.134mg 0%
Leucine 1.371mg 2.001mg 0%
Lysine 0.97mg 2.26mg 0%
Methionine 0.588mg 0.729mg 0%
Phenylalanine 1.016mg 0.961mg 0%
Valine 0.95mg 1.268mg 0%
Histidine 0.531mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +168.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +48.9%
Contains more WaterWater +927.8%
~equal in Other ~4.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Poly. FatPolyunsaturated fat +359.7%
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +67.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.