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  6. Mackerel vs. Flax

Mackerel vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Flax?

  • Mackerel is higher in Vitamin B12, and Selenium, yet Flax is higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Zinc.
  • Mackerel's daily need coverage for Vitamin B12 is 792% more.
  • Mackerel has 2 times more Selenium than Flax. While Mackerel has 51.6µg of Selenium, Flax has only 25.4µg.

We used Fish, mackerel, Atlantic, cooked, dry heat and Seeds, flaxseed types in this article.

Infographic

Mackerel vs Flax 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.
Mackerel
Mackerel
1
:
9
Flax
Flax
Contains more Selenium +103.1%
Contains more Calcium +1600%
Contains more Iron +265%
Contains more Magnesium +304.1%
Contains more Phosphorus +130.9%
Contains more Potassium +102.7%
Contains less Sodium -63.9%
Contains more Zinc +361.7%
Contains more Copper +1197.9%
Contains more Manganese +12310%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +103.1%
Contains more Calcium +1600%
Contains more Iron +265%
Contains more Magnesium +304.1%
Contains more Phosphorus +130.9%
Contains more Potassium +102.7%
Contains less Sodium -63.9%
Contains more Zinc +361.7%
Contains more Copper +1197.9%
Contains more Manganese +12310%

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.
Mackerel
Mackerel
5
:
7
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +934%
Contains more Folate +4250%
Equal in Vitamin B5 - 0.985
Equal in Vitamin B6 - 0.473
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +934%
Contains more Folate +4250%
Equal in Vitamin B5 - 0.985
Equal in Vitamin B6 - 0.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Flax
Flax
Contains more Protein +30.4%
Contains more Water +665.4%
Contains more Other +36.7%
Contains more Fats +136.7%
Contains more Carbs +∞%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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
Contains more Protein +30.4%
Contains more Water +665.4%
Contains more Other +36.7%
Contains more Fats +136.7%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
0
:
3
Flax
Flax
Contains less Saturated Fat -12.3%
Contains more Polyunsaturated fat +568.1%
Equal in Monounsaturated Fat - 7.527
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -12.3%
Contains more Polyunsaturated fat +568.1%
Equal in Monounsaturated Fat - 7.527

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Flax Opinion
Net carbs 0g 1.58g Flax
Protein 23.85g 18.29g Mackerel
Fats 17.81g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 262kcal 534kcal Flax
Sugar 1.55g Mackerel
Fiber 0g 27.3g Flax
Calcium 15mg 255mg Flax
Iron 1.57mg 5.73mg Flax
Magnesium 97mg 392mg Flax
Phosphorus 278mg 642mg Flax
Potassium 401mg 813mg Flax
Sodium 83mg 30mg Flax
Zinc 0.94mg 4.34mg Flax
Copper 0.094mg 1.22mg Flax
Manganese 0.02mg 2.482mg Flax
Selenium 51.6µg 25.4µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.31mg Flax
Vitamin C 0.4mg 0.6mg Flax
Vitamin B1 0.159mg 1.644mg Flax
Vitamin B2 0.412mg 0.161mg Mackerel
Vitamin B3 6.85mg 3.08mg Mackerel
Vitamin B5 0.99mg 0.985mg Mackerel
Vitamin B6 0.46mg 0.473mg Flax
Folate 2µg 87µg Flax
Vitamin B12 19µg 0µg Mackerel
Vitamin K 4.3µg Flax
Tryptophan 0.267mg 0.297mg Flax
Threonine 1.045mg 0.766mg Mackerel
Isoleucine 1.099mg 0.896mg Mackerel
Leucine 1.938mg 1.235mg Mackerel
Lysine 2.19mg 0.862mg Mackerel
Methionine 0.706mg 0.37mg Mackerel
Phenylalanine 0.931mg 0.957mg Flax
Valine 1.228mg 1.072mg Mackerel
Histidine 0.702mg 0.472mg Mackerel
Cholesterol 75mg 0mg Flax
Saturated Fat 4.176g 3.663g Flax
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 7.527g Flax
Polyunsaturated fat 4.3g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
235%
Mackerel
63%
Flax
Minerals Daily Need Coverage Score
64%
Mackerel
191%
Flax

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.513g)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.