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  6. Salmon raw vs. Flax seeds

Salmon raw vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and flax seeds?

  • Salmon raw is richer in vitamin B12 and vitamin B3, yet flax seeds are richer in vitamin B1, fiber, copper, manganese, magnesium, phosphorus, iron, and zinc.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has 3 times more vitamin B3 than flax seeds. Salmon raw has 7.86mg of vitamin B3, while flax seeds have 3.08mg.

We used Fish, salmon, Atlantic, wild, raw and Seeds, flaxseed types in this comparison.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +43.7%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +616.3%
Contains more CopperCopper +388%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +221%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +15412.5%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +627.4%
Contains more FolateFolate +248%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Flax seeds DV% diff.
Polyunsaturated fat 2.539g 28.73g 175%
Vitamin B12 3.18µg 0µg 133%
Vitamin B1 0.226mg 1.644mg 118%
Fiber 0g 27.3g 109%
Copper 0.25mg 1.22mg 108%
Manganese 0.016mg 2.482mg 107%
Magnesium 29mg 392mg 86%
Phosphorus 200mg 642mg 63%
Iron 0.8mg 5.73mg 62%
Fats 6.34g 42.16g 55%
Zinc 0.64mg 4.34mg 34%
Vitamin B3 7.86mg 3.08mg 30%
Vitamin B6 0.818mg 0.473mg 27%
Calcium 12mg 255mg 24%
Selenium 36.5µg 25.4µg 20%
Calories 142kcal 534kcal 20%
Cholesterol 55mg 0mg 18%
Vitamin B2 0.38mg 0.161mg 17%
Folate 25µg 87µg 16%
Monounsaturated fat 2.103g 7.527g 14%
Vitamin B5 1.664mg 0.985mg 14%
Choline 78.7mg 14%
Saturated fat 0.981g 3.663g 12%
Potassium 490mg 813mg 10%
Carbs 0g 28.88g 10%
Vitamin K 4.3µg 4%
Protein 19.84g 18.29g 3%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin A 12µg 0µg 1%
Sodium 44mg 30mg 1%
Net carbs 0g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.222mg 0.297mg 0%
Threonine 0.87mg 0.766mg 0%
Isoleucine 0.914mg 0.896mg 0%
Leucine 1.613mg 1.235mg 0%
Lysine 1.822mg 0.862mg 0%
Methionine 0.587mg 0.37mg 0%
Phenylalanine 0.775mg 0.957mg 0%
Valine 1.022mg 1.072mg 0%
Histidine 0.584mg 0.472mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +884.2%
Contains more OtherOther +43.4%
Contains more FatsFats +565%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -73.2%
Contains more Mono. FatMonounsaturated fat +257.9%
Contains more Poly. FatPolyunsaturated fat +1031.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.