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  6. Flax vs. Cod

Flax vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Flax and Cod

  • Flax has more Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, Phosphorus, and Zinc, however, Cod is higher in Vitamin B5, and Vitamin B12.
  • Cod covers your daily Vitamin B5 needs 3040% more than Flax.

Food varieties used in this article are Seeds, flaxseed and Fish, cod, Atlantic, raw.

Infographic

Flax vs Cod 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.
Flax
Flax
9
:
1
Cod
Cod
Contains more Calcium +1493.8%
Contains more Iron +1407.9%
Contains more Magnesium +1125%
Contains more Phosphorus +216.3%
Contains more Potassium +96.9%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +4257.1%
Contains more Manganese +16446.7%
Contains more Selenium +30.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +1493.8%
Contains more Iron +1407.9%
Contains more Magnesium +1125%
Contains more Phosphorus +216.3%
Contains more Potassium +96.9%
Contains less Sodium -44.4%
Contains more Zinc +864.4%
Contains more Copper +4257.1%
Contains more Manganese +16446.7%
Contains more Selenium +30.3%

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.
Flax
Flax
6
:
6
Cod
Cod
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +147.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +93.1%
Contains more Folate +1142.9%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +106.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B5 +15433%
Contains more Vitamin B12 +∞%
Flax
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +147.7%
Contains more Vitamin B3 +49.3%
Contains more Vitamin B6 +93.1%
Contains more Folate +1142.9%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +106.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B5 +15433%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Cod
Cod
Contains more Fats +6192.5%
Contains more Carbs +∞%
Contains more Other +1136.7%
Contains more Water +1067%
Equal in Protein - 17.81
Flax
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
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +6192.5%
Contains more Carbs +∞%
Contains more Other +1136.7%
Contains more Water +1067%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +7907.4%
Contains more Polyunsaturated fat +12337.2%
Contains less Saturated Fat -96.4%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +7907.4%
Contains more Polyunsaturated fat +12337.2%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Cod
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Cod Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 17.81g Flax
Fats 42.16g 0.67g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 82kcal Flax
Sugar 1.55g 0g Cod
Fiber 27.3g 0g Flax
Calcium 255mg 16mg Flax
Iron 5.73mg 0.38mg Flax
Magnesium 392mg 32mg Flax
Phosphorus 642mg 203mg Flax
Potassium 813mg 413mg Flax
Sodium 30mg 54mg Flax
Zinc 4.34mg 0.45mg Flax
Copper 1.22mg 0.028mg Flax
Manganese 2.482mg 0.015mg Flax
Selenium 25.4µg 33.1µg Cod
Vitamin A 0IU 40IU Cod
Vitamin A RAE 0µg 12µg Cod
Vitamin E 0.31mg 0.64mg Cod
Vitamin D 0IU 36IU Cod
Vitamin D 0µg 0.9µg Cod
Vitamin C 0.6mg 1mg Cod
Vitamin B1 1.644mg 0.076mg Flax
Vitamin B2 0.161mg 0.065mg Flax
Vitamin B3 3.08mg 2.063mg Flax
Vitamin B5 0.985mg 153mg Cod
Vitamin B6 0.473mg 0.245mg Flax
Folate 87µg 7µg Flax
Vitamin B12 0µg 0.91µg Cod
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.199mg Flax
Threonine 0.766mg 0.781mg Cod
Isoleucine 0.896mg 0.821mg Flax
Leucine 1.235mg 1.447mg Cod
Lysine 0.862mg 1.635mg Cod
Methionine 0.37mg 0.527mg Cod
Phenylalanine 0.957mg 0.695mg Flax
Valine 1.072mg 0.917mg Flax
Histidine 0.472mg 0.524mg Cod
Cholesterol 0mg 43mg Flax
Saturated Fat 3.663g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 7.527g 0.094g Flax
Polyunsaturated fat 28.73g 0.231g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cod
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
63%
Flax
790%
Cod
Minerals Daily Need Coverage Score
191%
Flax
38%
Cod

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 43mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.532g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 0)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.7)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.