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Mackerel vs. Flax — In-Depth Nutrition Comparison

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Significant differences between Mackerel and Flax

  • Mackerel is richer in Vitamin B12, Vitamin D, and Selenium, while Flax is higher in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, and Iron.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Flax.
  • Flax is lower in Sodium.

Specific food types used in this comparison are Fish, mackerel, salted and Seeds, flaxseed.

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.
:
9
Flax
Contains more Selenium +189%
Contains more Calcium +286.4%
Contains more Iron +309.3%
Contains more Magnesium +553.3%
Contains more Phosphorus +152.8%
Contains more Potassium +56.3%
Contains less Sodium -99.3%
Contains more Zinc +294.5%
Contains more Copper +1120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +189%
Contains more Calcium +286.4%
Contains more Iron +309.3%
Contains more Magnesium +553.3%
Contains more Phosphorus +152.8%
Contains more Potassium +56.3%
Contains less Sodium -99.3%
Contains more Zinc +294.5%
Contains more Copper +1120%

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.
:
5
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +667.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B6 +15.4%
Contains more Folate +480%
Equal in Vitamin B3 - 3.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 E +667.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B6 +15.4%
Contains more Folate +480%
Equal in Vitamin B3 - 3.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flax
Contains more Water +517.8%
Contains more Other +261.2%
Contains more Fats +68%
Contains more Carbs +∞%
Equal in Protein - 18.29
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Water +517.8%
Contains more Other +261.2%
Contains more Fats +68%
Contains more Carbs +∞%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flax
Contains more Monounsaturated Fat +10.5%
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +362.6%
Equal in Monounsaturated Fat - 7.527
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +10.5%
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +362.6%
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 18.5g 18.29g Mackerel
Fats 25.1g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 305kcal 534kcal Flax
Sugar 0g 1.55g Mackerel
Fiber 0g 27.3g Flax
Calcium 66mg 255mg Flax
Iron 1.4mg 5.73mg Flax
Magnesium 60mg 392mg Flax
Phosphorus 254mg 642mg Flax
Potassium 520mg 813mg Flax
Sodium 4450mg 30mg Flax
Zinc 1.1mg 4.34mg Flax
Copper 0.1mg 1.22mg Flax
Manganese 2.482mg Flax
Selenium 73.4µg 25.4µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0.31mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.02mg 1.644mg Flax
Vitamin B2 0.19mg 0.161mg Mackerel
Vitamin B3 3.3mg 3.08mg Mackerel
Vitamin B5 0.985mg Flax
Vitamin B6 0.41mg 0.473mg Flax
Folate 15µg 87µg Flax
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 4.3µg Mackerel
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 95mg 0mg Flax
Saturated Fat 7.148g 3.663g Flax
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 7.527g Mackerel
Polyunsaturated fat 6.21g 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

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
212%
Mackerel
63%
Flax
Minerals Daily Need Coverage Score
131%
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 - 4420mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 3.485g)
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/168149/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.