Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Sardine

Chia seeds vs. Sardine — In-Depth Nutrition Comparison

Compare

The main differences between Chia seeds and Sardine

  • Chia seeds is 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 from Sardine is 373% higher.

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 Sardine 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% 3.2% 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% 6.5% 41% 144% 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 AVitamin A +100%
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Sardine
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chia seeds Sardine Opinion
Calories 486kcal 208kcal Chia seeds
Protein 16.54g 24.62g Sardine
Fats 30.74g 11.45g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 0g Chia seeds
Carbs 42.12g 0g Chia seeds
Cholesterol 0mg 142mg Chia seeds
Vitamin D 193IU Sardine
Magnesium 335mg 39mg Chia seeds
Calcium 631mg 382mg Chia seeds
Potassium 407mg 397mg Chia seeds
Iron 7.72mg 2.92mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.186mg Chia seeds
Zinc 4.58mg 1.31mg Chia seeds
Phosphorus 860mg 490mg Chia seeds
Sodium 16mg 307mg Chia seeds
Vitamin A 54IU 108IU Sardine
Vitamin A 32µg Sardine
Vitamin E 0.5mg 2.04mg Sardine
Vitamin D 4.8µg Sardine
Manganese 2.723mg 0.108mg Chia seeds
Selenium 55.2µg 52.7µg Chia seeds
Vitamin B1 0.62mg 0.08mg Chia seeds
Vitamin B2 0.17mg 0.227mg Sardine
Vitamin B3 8.83mg 5.245mg Chia seeds
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg Sardine
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Folate 49µg 10µg Chia seeds
Trans Fat 0.14g Sardine
Choline 75mg Sardine
Saturated Fat 3.33g 1.528g Sardine
Monounsaturated Fat 2.309g 3.869g Sardine
Polyunsaturated fat 23.665g 5.148g Chia seeds
Tryptophan 0.436mg 0.276mg Chia seeds
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 Chia seeds
Valine 0.95mg 1.268mg Sardine
Histidine 0.531mg 0.725mg Sardine
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Sardine
Sardine vs Tuna Bluefin
Tuna Bluefin
Sardine
Sardine vs Swordfish
Swordfish
Sardine
Sardine vs Shark raw
Shark raw

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%
Chia seeds
124%
Sardine
Minerals Daily Need Coverage Score
221%
Chia seeds
94%
Sardine

Comparison summary

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
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 291mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. 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.