Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Seed vs Sardine - In-Depth Nutrition Comparison

Compare

The main differences between Seed and Sardine

  • Seed is richer in Manganese, Copper, Magnesium, Iron, Phosphorus, Vitamin B1 and Zinc, yet Sardine is richer in Vitamin B12 and Fiber.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.
  • Seed contains 25 times more Manganese than Sardine. Seed contains 2.723mg of Manganese, while Sardine contains 0.108mg.

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

Infographic

Seed vs Sardine infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
8
:
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 - 397
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
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 - 397

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
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B3 +68.4%
Contains more Folate +390%
Contains more Vitamin A +100%
Contains more Vitamin E +308%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B12 +∞%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +675%
Contains more Vitamin B3 +68.4%
Contains more Folate +390%
Contains more Vitamin A +100%
Contains more Vitamin E +308%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B12 +∞%

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
35
Seed
131
Sardine
Mineral Summary Score
195
Seed
79
Sardine

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
99%
Seed
148%
Sardine
Carbohydrates
42%
Seed
0%
Sardine
Fats
142%
Seed
53%
Sardine

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.
Seed Sardine
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

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

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 Seed Sardine Opinion
Calories 486 208 Seed
Protein 16.54 24.62 Sardine
Fats 30.74 11.45 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 0 Seed
Cholesterol 0 142 Seed
Vitamin D 193 Sardine
Iron 7.72 2.92 Seed
Calcium 631 382 Seed
Potassium 407 397 Seed
Magnesium 335 39 Seed
Sugars 0 Seed
Fiber 34.4 0 Seed
Copper 0.924 0.186 Seed
Zinc 4.58 1.31 Seed
Starch
Phosphorus 860 490 Seed
Sodium 16 307 Seed
Vitamin A 54 108 Sardine
Vitamin E 0.5 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.62 0.08 Seed
Vitamin B2 0.17 0.227 Sardine
Vitamin B3 8.83 5.245 Seed
Vitamin B5 0.642 Sardine
Vitamin B6 0.167 Sardine
Vitamin B12 0 8.94 Sardine
Vitamin K 2.6 Sardine
Folate 49 10 Seed
Trans Fat 0.14 Sardine
Saturated Fat 3.33 1.528 Sardine
Monounsaturated Fat 2.309 3.869 Sardine
Polyunsaturated fat 23.665 5.148 Seed
Tryptophan 0.436 0.276 Seed
Threonine 0.709 1.079 Sardine
Isoleucine 0.801 1.134 Sardine
Leucine 1.371 2.001 Sardine
Lysine 0.97 2.26 Sardine
Methionine 0.588 0.729 Sardine
Phenylalanine 1.016 0.961 Seed
Valine 0.95 1.268 Sardine
Histidine 0.531 0.725 Sardine
Fructose

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 of the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Sardine - 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.