Chia seeds vs. Sardines — In-Depth Nutrition Comparison
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The main differences between chia seeds and sardines
- Chia seeds are richer in fiber, manganese, copper, magnesium, iron, phosphorus, vitamin B1, and zinc, yet sardines are richer in vitamin B12.
- Daily need coverage for vitamin B12 for sardines is 373% higher.
- Sardines have 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +308% |
| Contains more Vitamin B2Vitamin B2 | +33.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| 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% |
| Omega-6 (Linoleic acid) | 5.835g | 34% | |
| Fats | 30.74g | 11.45g | 30% |
| Zinc | 4.58mg | 1.31mg | 30% |
| Calcium | 631mg | 382mg | 25% |
| Vitamin D* | 193 IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Vitamin B3 | 8.83mg | 5.245mg | 22% |
| Protein | 16.54g | 24.62g | 16% |
| Calories | 486kcal | 208kcal | 14% |
| Carbs | 42.12g | 0g | 14% |
| Choline | 75mg | 14% | |
| Sodium | 16mg | 307mg | 13% |
| Vitamin B5 | 0.642mg | 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% | |
| Vitamin B2 | 0.17mg | 0.227mg | 4% |
| Monounsaturated fat | 2.309g | 3.869g | 4% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Protein per 100 calories | 3.4g | 12g | N/A |
| Calories per 10 g protein | 294kcal | 84kcal | N/A |
| Weight per 100 calories | 21g | 48g | N/A |
| Unsaturated / Saturated Fat ratio | 7.8 | 5.9 | N/A |
| 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 |
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% |
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% |
