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  6. Flax seeds vs. Sardine

Flax seeds vs. Sardine — In-Depth Nutrition Comparison

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How are Flax seeds and Sardine different?

  • Flax seeds 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.

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

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +905.1%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +96.2%
Contains more CopperCopper +555.9%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +2198.1%
Contains more CalciumCalcium +49.8%
Contains more SeleniumSelenium +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +1955%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +183.2%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +770%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +558.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~75mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +268.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +34.6%
Contains more WaterWater +756.5%
Contains more OtherOther +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 Mono. FatMonounsaturated Fat +94.5%
Contains more Poly. FatPolyunsaturated fat +458.1%
Contains less Sat. FatSaturated 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 seeds Sardine
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Sardine Opinion
Calories 534kcal 208kcal Flax seeds
Protein 18.29g 24.62g Sardine
Fats 42.16g 11.45g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Cholesterol 0mg 142mg Flax seeds
Vitamin D 0IU 193IU Sardine
Magnesium 392mg 39mg Flax seeds
Calcium 255mg 382mg Sardine
Potassium 813mg 397mg Flax seeds
Iron 5.73mg 2.92mg Flax seeds
Sugar 1.55g 0g Sardine
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.186mg Flax seeds
Zinc 4.34mg 1.31mg Flax seeds
Phosphorus 642mg 490mg Flax seeds
Sodium 30mg 307mg Flax seeds
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.31mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 2.482mg 0.108mg Flax seeds
Selenium 25.4µg 52.7µg Sardine
Vitamin B1 1.644mg 0.08mg Flax seeds
Vitamin B2 0.161mg 0.227mg Sardine
Vitamin B3 3.08mg 5.245mg Sardine
Vitamin B5 0.985mg 0.642mg Flax seeds
Vitamin B6 0.473mg 0.167mg Flax seeds
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 4.3µg 2.6µg Flax seeds
Folate 87µg 10µg Flax seeds
Choline 78.7mg 75mg Flax seeds
Saturated Fat 3.663g 1.528g Sardine
Monounsaturated Fat 7.527g 3.869g Flax seeds
Polyunsaturated fat 28.73g 5.148g Flax seeds
Tryptophan 0.297mg 0.276mg Flax seeds
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
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

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

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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
62%
Flax seeds
124%
Sardine
Minerals Daily Need Coverage Score
191%
Flax seeds
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 277mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $4)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.