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Flax vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between Flax and Rainbow trout

  • Flax is richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, Phosphorus, and Zinc, while Rainbow trout is higher in Vitamin B12, and Vitamin D.
  • Rainbow trout covers your daily Vitamin B12 needs 179% more than Flax.

Specific food types used in this comparison are Seeds, flaxseed and Fish, trout, rainbow, farmed, raw.

Infographic

Flax vs Rainbow trout 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.
Contains more Calcium +920%
Contains more Iron +1748.4%
Contains more Magnesium +1468%
Contains more Phosphorus +184.1%
Contains more Potassium +115.6%
Contains less Sodium -41.2%
Contains more Zinc +864.4%
Contains more Copper +2552.2%
Contains more Manganese +22463.6%
Equal in Selenium - 23.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +920%
Contains more Iron +1748.4%
Contains more Magnesium +1468%
Contains more Phosphorus +184.1%
Contains more Potassium +115.6%
Contains less Sodium -41.2%
Contains more Zinc +864.4%
Contains more Copper +2552.2%
Contains more Manganese +22463.6%
Equal in Selenium - 23.6

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
5
:
Contains more Vitamin B1 +1270%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B6 +39.1%
Contains more Folate +690.9%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +654.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +383.3%
Contains more Vitamin B3 +80.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B1 +1270%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B6 +39.1%
Contains more Folate +690.9%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +654.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +383.3%
Contains more Vitamin B3 +80.7%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +582.2%
Contains more Carbs +∞%
Contains more Other +4537.5%
Contains more Water +960.3%
Equal in Protein - 19.94
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Fats +582.2%
Contains more Carbs +∞%
Contains more Other +4537.5%
Contains more Water +960.3%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +280.3%
Contains more Polyunsaturated fat +1806.4%
Contains less Saturated Fat -62.2%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +280.3%
Contains more Polyunsaturated fat +1806.4%
Contains less Saturated Fat -62.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Rainbow trout
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 Rainbow trout Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 19.94g Rainbow trout
Fats 42.16g 6.18g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 141kcal Flax
Sugar 1.55g 0g Rainbow trout
Fiber 27.3g 0g Flax
Calcium 255mg 25mg Flax
Iron 5.73mg 0.31mg Flax
Magnesium 392mg 25mg Flax
Phosphorus 642mg 226mg Flax
Potassium 813mg 377mg Flax
Sodium 30mg 51mg Flax
Zinc 4.34mg 0.45mg Flax
Copper 1.22mg 0.046mg Flax
Manganese 2.482mg 0.011mg Flax
Selenium 25.4µg 23.6µg Flax
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.31mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 0.6mg 2.9mg Rainbow trout
Vitamin B1 1.644mg 0.12mg Flax
Vitamin B2 0.161mg 0.09mg Flax
Vitamin B3 3.08mg 5.567mg Rainbow trout
Vitamin B5 0.985mg 1.667mg Rainbow trout
Vitamin B6 0.473mg 0.34mg Flax
Folate 87µg 11µg Flax
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.234mg Flax
Threonine 0.766mg 0.915mg Rainbow trout
Isoleucine 0.896mg 0.962mg Rainbow trout
Leucine 1.235mg 1.696mg Rainbow trout
Lysine 0.862mg 1.916mg Rainbow trout
Methionine 0.37mg 0.618mg Rainbow trout
Phenylalanine 0.957mg 0.815mg Flax
Valine 1.072mg 1.075mg Rainbow trout
Histidine 0.472mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Flax
Trans Fat 0.047g Flax
Saturated Fat 3.663g 1.383g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 7.527g 1.979g Flax
Polyunsaturated fat 28.73g 1.507g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Rainbow trout
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
63%
Flax
119%
Rainbow trout
Minerals Daily Need Coverage Score
191%
Flax
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.28g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 59mg)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.