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  6. Flax seeds vs. Chinook salmon

Flax seeds vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between flax seeds and chinook salmon

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus, while chinook salmon is higher in vitamin B12, vitamin B3, and selenium.
  • Flax seeds cover your daily vitamin B1 needs 133% more than chinook salmon.

Specific food types used in this comparison are Seeds, flaxseed and Fish, salmon, chinook, cooked, dry heat.

Infographic

Flax seeds vs Chinook salmon 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +221.3%
Contains more CalciumCalcium +810.7%
Contains more PotassiumPotassium +61%
Contains more IronIron +529.7%
Contains more CopperCopper +2201.9%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +12963.2%
Contains more SeleniumSelenium +84.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3636.4%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +148.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +226.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin B6 ~0.462mg

All nutrients comparison - raw data values

Nutrient Flax seeds Chinook salmon DV% diff.
Polyunsaturated fat 28.73g 2.662g 174%
Vitamin B1 1.644mg 0.044mg 133%
Copper 1.22mg 0.053mg 130%
Vitamin B12 0µg 2.87µg 120%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.019mg 107%
Magnesium 392mg 122mg 64%
Iron 5.73mg 0.91mg 60%
Vitamin B3 3.08mg 10.045mg 44%
Fats 42.16g 13.38g 44%
Selenium 25.4µg 46.8µg 39%
Phosphorus 642mg 371mg 39%
Zinc 4.34mg 0.56mg 34%
Cholesterol 0mg 85mg 28%
Calcium 255mg 28mg 23%
Vitamin A 0µg 149µg 17%
Protein 18.29g 25.72g 15%
Calories 534kcal 231kcal 15%
Choline 78.7mg 14%
Folate 87µg 35µg 13%
Carbs 28.88g 0g 10%
Potassium 813mg 505mg 9%
Vitamin C 0.6mg 4.1mg 4%
Vitamin K 4.3µg 4%
Monounsaturated fat 7.527g 5.742g 4%
Saturated fat 3.663g 3.214g 2%
Vitamin E 0.31mg 2%
Vitamin B5 0.985mg 0.865mg 2%
Vitamin B6 0.473mg 0.462mg 1%
Vitamin B2 0.161mg 0.154mg 1%
Sodium 30mg 60mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.288mg 0%
Threonine 0.766mg 1.127mg 0%
Isoleucine 0.896mg 1.185mg 0%
Leucine 1.235mg 2.09mg 0%
Lysine 0.862mg 2.362mg 0%
Methionine 0.37mg 0.761mg 0%
Phenylalanine 0.957mg 1.004mg 0%
Valine 1.072mg 1.325mg 0%
Histidine 0.472mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +215.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-178.9%
Contains more ProteinProtein +40.6%
Contains more WaterWater +842.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +31.1%
Contains more Poly. FatPolyunsaturated fat +979.3%
Contains less Sat. FatSaturated fat -12.3%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.