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Seed vs Sardine - In-Depth Nutrition Comparison

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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
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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
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 +∞%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
99%
Seed
148%
Sardine
Carbohydrates
42%
Seed
0%
Sardine
Fats
142%
Seed
53%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (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

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 to 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.