Chia seeds vs. Sardine — In-Depth Nutrition Comparison
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The main differences between chia seeds and sardine
- Chia seeds are richer in fiber, manganese, copper, magnesium, iron, phosphorus, vitamin B1, and zinc, yet sardine is richer in vitamin B12.
- Daily need coverage for vitamin B12 for sardine is 373% higher.
- Sardine has 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
119%
Minerals Daily Need Coverage Score
221%
94%
Comparison summary
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 1.802g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 291mg)
Which food is cheaper?
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals