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

Flax vs. Sardine — In-Depth Nutrition Comparison

Compare

How are Flax and Sardine different?

  • Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron, while Sardine is higher in Vitamin B12, Selenium, and Vitamin D.
  • Sardine covers your daily need of Vitamin B12 373% more than Flax.

Seeds, flaxseed and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Flax 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.
Flax
Flax
8
:
2
Sardine
Sardine
Contains more Iron +96.2%
Contains more Magnesium +905.1%
Contains more Phosphorus +31%
Contains more Potassium +104.8%
Contains less Sodium -90.2%
Contains more Zinc +231.3%
Contains more Copper +555.9%
Contains more Manganese +2198.1%
Contains more Calcium +49.8%
Contains more Selenium +107.5%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +96.2%
Contains more Magnesium +905.1%
Contains more Phosphorus +31%
Contains more Potassium +104.8%
Contains less Sodium -90.2%
Contains more Zinc +231.3%
Contains more Copper +555.9%
Contains more Manganese +2198.1%
Contains more Calcium +49.8%
Contains more Selenium +107.5%

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.
Flax
Flax
6
:
6
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1955%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +183.2%
Contains more Folate +770%
Contains more Vitamin K +65.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1955%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +183.2%
Contains more Folate +770%
Contains more Vitamin K +65.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +558.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +70.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Sardine
Sardine
Contains more Fats +268.2%
Contains more Carbs +∞%
Contains more Protein +34.6%
Contains more Water +756.5%
Contains more Other +16.4%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Sardine
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 Fats +268.2%
Contains more Carbs +∞%
Contains more Protein +34.6%
Contains more Water +756.5%
Contains more Other +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Sardine
Sardine
Contains more Monounsaturated Fat +94.5%
Contains more Polyunsaturated fat +458.1%
Contains less Saturated Fat -58.3%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +94.5%
Contains more Polyunsaturated fat +458.1%
Contains less Saturated Fat -58.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Sardine Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 24.62g Sardine
Fats 42.16g 11.45g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 208kcal Flax
Sugar 1.55g 0g Sardine
Fiber 27.3g 0g Flax
Calcium 255mg 382mg Sardine
Iron 5.73mg 2.92mg Flax
Magnesium 392mg 39mg Flax
Phosphorus 642mg 490mg Flax
Potassium 813mg 397mg Flax
Sodium 30mg 307mg Flax
Zinc 4.34mg 1.31mg Flax
Copper 1.22mg 0.186mg Flax
Manganese 2.482mg 0.108mg Flax
Selenium 25.4µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.31mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.08mg Flax
Vitamin B2 0.161mg 0.227mg Sardine
Vitamin B3 3.08mg 5.245mg Sardine
Vitamin B5 0.985mg 0.642mg Flax
Vitamin B6 0.473mg 0.167mg Flax
Folate 87µg 10µg Flax
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 4.3µg 2.6µg Flax
Tryptophan 0.297mg 0.276mg Flax
Threonine 0.766mg 1.079mg Sardine
Isoleucine 0.896mg 1.134mg Sardine
Leucine 1.235mg 2.001mg Sardine
Lysine 0.862mg 2.26mg Sardine
Methionine 0.37mg 0.729mg Sardine
Phenylalanine 0.957mg 0.961mg Sardine
Valine 1.072mg 1.268mg Sardine
Histidine 0.472mg 0.725mg Sardine
Cholesterol 0mg 142mg Flax
Saturated Fat 3.663g 1.528g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 7.527g 3.869g Flax
Polyunsaturated fat 28.73g 5.148g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

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

People also compare

Flax
Flax vs Seed
Seed
Flax
Flax vs Sesame
Sesame
Flax
Flax vs Oat
Oat
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
63%
Flax
131%
Sardine
Minerals Daily Need Coverage Score
191%
Flax
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 2.135g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 277mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.