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  6. Sea bass vs. Flax seeds

Sea bass vs. Flax seeds — In-Depth Nutrition Comparison

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How are sea bass and flax seeds different?

  • Sea bass is richer in vitamin B12 and selenium, while flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc.
  • Sea bass covers your daily need for vitamin B12, 184% more than flax seeds.
  • Sea bass contains 2 times more selenium than flax seeds. Sea bass contains 46.8µg of selenium, while flax seeds contain 25.4µg.

Fish, bass, striped, cooked, dry heat and Seeds, flaxseed types were used in this article.

Infographic

Sea bass 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +84.3%
Contains more MagnesiumMagnesium +668.6%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +147.9%
Contains more IronIron +430.6%
Contains more CopperCopper +2950%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +152.8%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +12963.2%

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.
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
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 AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B2Vitamin B2 +335.1%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more FolateFolate +770%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Flax seeds DV% diff.
Polyunsaturated fat 1.005g 28.73g 185%
Vitamin B12 4.41µg 0µg 184%
Copper 0.04mg 1.22mg 131%
Vitamin B1 0.115mg 1.644mg 127%
Fiber 0g 27.3g 109%
Manganese 0.019mg 2.482mg 107%
Magnesium 51mg 392mg 81%
Fats 2.99g 42.16g 60%
Iron 1.08mg 5.73mg 58%
Phosphorus 254mg 642mg 55%
Selenium 46.8µg 25.4µg 39%
Zinc 0.51mg 4.34mg 35%
Cholesterol 103mg 0mg 34%
Calcium 19mg 255mg 24%
Calories 124kcal 534kcal 21%
Folate 10µg 87µg 19%
Monounsaturated fat 0.846g 7.527g 17%
Choline 78.7mg 14%
Potassium 328mg 813mg 14%
Saturated fat 0.65g 3.663g 14%
Vitamin B6 0.346mg 0.473mg 10%
Vitamin B2 0.037mg 0.161mg 10%
Carbs 0g 28.88g 10%
Protein 22.73g 18.29g 9%
Vitamin K 4.3µg 4%
Vitamin B3 2.558mg 3.08mg 3%
Vitamin A 31µg 0µg 3%
Sodium 88mg 30mg 3%
Vitamin B5 0.865mg 0.985mg 2%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.255mg 0.297mg 0%
Threonine 0.997mg 0.766mg 0%
Isoleucine 1.047mg 0.896mg 0%
Leucine 1.848mg 1.235mg 0%
Lysine 2.088mg 0.862mg 0%
Methionine 0.673mg 0.37mg 0%
Phenylalanine 0.887mg 0.957mg 0%
Valine 1.171mg 1.072mg 0%
Histidine 0.669mg 0.472mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 ProteinProtein +24.3%
Contains more WaterWater +954%
Contains more FatsFats +1310%
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -82.3%
Contains more Mono. FatMonounsaturated fat +789.7%
Contains more Poly. FatPolyunsaturated fat +2758.7%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.