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  6. Halibut raw vs. Flax seeds

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

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How are halibut raw and flax seeds different?

  • Halibut raw is richer in vitamin D and vitamin B12, while flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and zinc.
  • Halibut raw covers your daily need for vitamin D, 183% more than flax seeds.

Fish, halibut, Greenland, raw and Seeds, flaxseed types were used in this article.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 +1407.7%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +203.4%
Contains more IronIron +768.2%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +291.5%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +20583.3%

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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 EVitamin E +135.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin B5Vitamin B5 +294%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +8600%
Contains more CholineCholine +27.3%

All nutrients comparison - raw data values

Nutrient Halibut raw Flax seeds DV% diff.
Polyunsaturated fat 1.367g 28.73g 182%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Vitamin B1 0.06mg 1.644mg 132%
Copper 0.03mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.012mg 2.482mg 107%
Magnesium 26mg 392mg 87%
Phosphorus 164mg 642mg 68%
Iron 0.66mg 5.73mg 63%
Fats 13.84g 42.16g 44%
Vitamin B12 1µg 0µg 42%
Zinc 0.4mg 4.34mg 36%
Calcium 3mg 255mg 25%
Folate 1µg 87µg 22%
Selenium 36.5µg 25.4µg 20%
Calories 186kcal 534kcal 17%
Potassium 268mg 813mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.25mg 0.985mg 15%
Vitamin B3 1.5mg 3.08mg 10%
Carbs 0g 28.88g 10%
Protein 14.37g 18.29g 8%
Saturated fat 2.419g 3.663g 6%
Vitamin B2 0.08mg 0.161mg 6%
Vitamin B6 0.42mg 0.473mg 4%
Vitamin K 0.1µg 4.3µg 4%
Vitamin E 0.73mg 0.31mg 3%
Choline 61.8mg 78.7mg 3%
Vitamin A 14µg 0µg 2%
Sodium 80mg 30mg 2%
Monounsaturated fat 8.378g 7.527g 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.161mg 0.297mg 0%
Threonine 0.63mg 0.766mg 0%
Isoleucine 0.662mg 0.896mg 0%
Leucine 1.168mg 1.235mg 0%
Lysine 1.32mg 0.862mg 0%
Methionine 0.425mg 0.37mg 0%
Phenylalanine 0.561mg 0.957mg 0%
Valine 0.74mg 1.072mg 0%
Histidine 0.423mg 0.472mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +909.6%
Contains more ProteinProtein +27.3%
Contains more FatsFats +204.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +144.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -34%
Contains more Mono. FatMonounsaturated fat +11.3%
Contains more Poly. FatPolyunsaturated fat +2001.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.