Mackerel vs. Flax seeds — In-Depth Nutrition Comparison
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Significant differences between mackerel and flax seeds
- Mackerel is richer in vitamin B12, vitamin D, and selenium, while flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, and iron.
- Mackerel covers your daily vitamin B12 needs 500% more than flax seeds.
- Flax seeds are lower in sodium.
Specific food types used in this comparison are Fish, mackerel, salted and Seeds, flaxseed.
Infographic
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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 SeleniumSelenium | +189% |
| Contains more MagnesiumMagnesium | +553.3% |
| Contains more CalciumCalcium | +286.4% |
| Contains more PotassiumPotassium | +56.3% |
| Contains more IronIron | +309.3% |
| Contains more CopperCopper | +1120% |
| Contains more ZincZinc | +294.5% |
| Contains more PhosphorusPhosphorus | +152.8% |
| Contains less SodiumSodium | -99.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +667.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +18% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +81.4% |
| Contains more CholineCholine | +29.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +8120% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more FolateFolate | +480% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +517.8% |
| Contains more OtherOther | +261.2% |
| Contains more FatsFats | +68% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~18.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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 | -48.8% |
| Contains more Poly. FatPolyunsaturated fat | +362.6% |
~equal in
Monounsaturated fat
~7.527g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 30mg | 192% |
| Polyunsaturated fat | 6.21g | 28.73g | 150% |
| Vitamin B1 | 0.02mg | 1.644mg | 135% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Copper | 0.1mg | 1.22mg | 124% |
| Fiber | 0g | 27.3g | 109% |
| Manganese | 2.482mg | 108% | |
| Selenium | 73.4µg | 25.4µg | 87% |
| Magnesium | 60mg | 392mg | 79% |
| Phosphorus | 254mg | 642mg | 55% |
| Iron | 1.4mg | 5.73mg | 54% |
| Cholesterol | 95mg | 0mg | 32% |
| Zinc | 1.1mg | 4.34mg | 29% |
| Fats | 25.1g | 42.16g | 26% |
| Vitamin B5 | 0.985mg | 20% | |
| Calcium | 66mg | 255mg | 19% |
| Folate | 15µg | 87µg | 18% |
| Saturated fat | 7.148g | 3.663g | 16% |
| Vitamin E | 2.38mg | 0.31mg | 14% |
| Calories | 305kcal | 534kcal | 11% |
| Carbs | 0g | 28.88g | 10% |
| Potassium | 520mg | 813mg | 9% |
| Vitamin B6 | 0.41mg | 0.473mg | 5% |
| Vitamin A | 47µg | 0µg | 5% |
| Choline | 101.6mg | 78.7mg | 4% |
| Vitamin K | 7.8µg | 4.3µg | 3% |
| Monounsaturated fat | 8.32g | 7.527g | 2% |
| Vitamin B2 | 0.19mg | 0.161mg | 2% |
| Vitamin B3 | 3.3mg | 3.08mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Protein | 18.5g | 18.29g | 0% |
| Net carbs | 0g | 1.58g | N/A |
| Sugar | 0g | 1.55g | N/A |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
172%
62%
Minerals Daily Need Coverage Score
131%
191%
Comparison summary
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 4420mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 3.485g)
Which food is cheaper?
Flax seeds is cheaper (difference - $4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
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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.