Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Flax seeds

Cod vs. Flax seeds — In-Depth Nutrition Comparison

Compare

A recap on the differences between cod and flax seeds

  • Cod has more vitamin B5 and vitamin B12; however, flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc.
  • Cod covers your daily vitamin B5 needs 3040% more than flax seeds.

Food varieties used in this article are Fish, cod, Atlantic, raw and Seeds, flaxseed.

Infographic

Cod vs Flax seeds 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
Contains more SeleniumSelenium +30.3%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +1407.9%
Contains more CopperCopper +4257.1%
Contains more ZincZinc +864.4%
Contains more PhosphorusPhosphorus +216.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +16446.7%

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.
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +106.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +15433%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2063.2%
Contains more Vitamin B2Vitamin B2 +147.7%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +20.7%

All nutrients comparison - raw data values

Nutrient Cod Flax seeds DV% diff.
Vitamin B5 153mg 0.985mg 3040%
Polyunsaturated fat 0.231g 28.73g 190%
Copper 0.028mg 1.22mg 132%
Vitamin B1 0.076mg 1.644mg 131%
Fiber 0g 27.3g 109%
Manganese 0.015mg 2.482mg 107%
Magnesium 32mg 392mg 86%
Iron 0.38mg 5.73mg 67%
Fats 0.67g 42.16g 64%
Phosphorus 203mg 642mg 63%
Vitamin B12 0.91µg 0µg 38%
Zinc 0.45mg 4.34mg 35%
Calcium 16mg 255mg 24%
Calories 82kcal 534kcal 23%
Folate 7µg 87µg 20%
Monounsaturated fat 0.094g 7.527g 19%
Vitamin B6 0.245mg 0.473mg 18%
Saturated fat 0.131g 3.663g 16%
Selenium 33.1µg 25.4µg 14%
Cholesterol 43mg 0mg 14%
Potassium 413mg 813mg 12%
Carbs 0g 28.88g 10%
Vitamin B2 0.065mg 0.161mg 7%
Vitamin B3 2.063mg 3.08mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin K 0.1µg 4.3µg 4%
Vitamin E 0.64mg 0.31mg 2%
Choline 65.2mg 78.7mg 2%
Protein 17.81g 18.29g 1%
Vitamin A 12µg 0µg 1%
Sodium 54mg 30mg 1%
Vitamin C 1mg 0.6mg 0%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.199mg 0.297mg 0%
Threonine 0.781mg 0.766mg 0%
Isoleucine 0.821mg 0.896mg 0%
Leucine 1.447mg 1.235mg 0%
Lysine 1.635mg 0.862mg 0%
Methionine 0.527mg 0.37mg 0%
Phenylalanine 0.695mg 0.957mg 0%
Valine 0.917mg 1.072mg 0%
Histidine 0.524mg 0.472mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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 WaterWater +1067%
Contains more FatsFats +6192.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1136.7%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +7907.4%
Contains more Poly. FatPolyunsaturated fat +12337.2%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Flax seeds - 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.