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  6. Flax vs. Tuna

Flax vs. Tuna — In-Depth Nutrition Comparison

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Differences between Flax and Tuna

  • Flax is higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, and Phosphorus, however, Tuna is richer in Selenium, Vitamin B3, and Vitamin B12.
  • Tuna's daily need coverage for Selenium is 151% higher.

The food types used in this comparison are Seeds, flaxseed and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Flax vs Tuna 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
9
:
1
Tuna
Tuna
Contains more Calcium +6275%
Contains more Iron +522.8%
Contains more Magnesium +833.3%
Contains more Phosphorus +92.8%
Contains more Potassium +54.3%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +2737.2%
Contains more Manganese +18992.3%
Contains more Selenium +326%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +6275%
Contains more Iron +522.8%
Contains more Magnesium +833.3%
Contains more Phosphorus +92.8%
Contains more Potassium +54.3%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +2737.2%
Contains more Manganese +18992.3%
Contains more Selenium +326%

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
7
:
5
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B5 +194.9%
Contains more Folate +4250%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +616.6%
Contains more Vitamin B6 +119.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.29
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B5 +194.9%
Contains more Folate +4250%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +616.6%
Contains more Vitamin B6 +119.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Tuna
Tuna
Contains more Fats +7045.8%
Contains more Carbs +∞%
Contains more Other +189.8%
Contains more Protein +59.4%
Contains more Water +891.1%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +7045.8%
Contains more Carbs +∞%
Contains more Other +189.8%
Contains more Protein +59.4%
Contains more Water +891.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +5354.3%
Contains more Polyunsaturated fat +16317.1%
Contains less Saturated Fat -94.4%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +5354.3%
Contains more Polyunsaturated fat +16317.1%
Contains less Saturated Fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Tuna Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 29.15g Tuna
Fats 42.16g 0.59g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 130kcal Flax
Sugar 1.55g 0g Tuna
Fiber 27.3g 0g Flax
Calcium 255mg 4mg Flax
Iron 5.73mg 0.92mg Flax
Magnesium 392mg 42mg Flax
Phosphorus 642mg 333mg Flax
Potassium 813mg 527mg Flax
Sodium 30mg 54mg Flax
Zinc 4.34mg 0.45mg Flax
Copper 1.22mg 0.043mg Flax
Manganese 2.482mg 0.013mg Flax
Selenium 25.4µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.31mg 0.29mg Flax
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.134mg Flax
Vitamin B2 0.161mg 0.137mg Flax
Vitamin B3 3.08mg 22.07mg Tuna
Vitamin B5 0.985mg 0.334mg Flax
Vitamin B6 0.473mg 1.038mg Tuna
Folate 87µg 2µg Flax
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.313mg Tuna
Threonine 0.766mg 1.224mg Tuna
Isoleucine 0.896mg 1.287mg Tuna
Leucine 1.235mg 2.27mg Tuna
Lysine 0.862mg 2.565mg Tuna
Methionine 0.37mg 0.827mg Tuna
Phenylalanine 0.957mg 1.091mg Tuna
Valine 1.072mg 1.438mg Tuna
Histidine 0.472mg 0.822mg Tuna
Cholesterol 0mg 47mg Flax
Trans Fat 0.02g Flax
Saturated Fat 3.663g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 7.527g 0.138g Flax
Polyunsaturated fat 28.73g 0.175g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.002g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
191%
Flax
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.458g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 47mg)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.