Flax seeds vs. Cod — In-Depth Nutrition Comparison
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A recap on differences between flax seeds and cod
- Flax seeds have 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 seeds.
Food varieties used in this article are Seeds, flaxseed and Fish, cod, Atlantic, raw.
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 MagnesiumMagnesium | +1125% |
| Contains more CalciumCalcium | +1493.8% |
| Contains more PotassiumPotassium | +96.9% |
| Contains more IronIron | +1407.9% |
| Contains more CopperCopper | +4257.1% |
| Contains more ZincZinc | +864.4% |
| Contains more PhosphorusPhosphorus | +216.3% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +16446.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +2063.2% |
| Contains more Vitamin B2Vitamin B2 | +147.7% |
| Contains more Vitamin B3Vitamin B3 | +49.3% |
| Contains more Vitamin B6Vitamin B6 | +93.1% |
| Contains more Vitamin KVitamin K | +4200% |
| Contains more FolateFolate | +1142.9% |
| Contains more CholineCholine | +20.7% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +106.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +15433% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.985mg | 153mg | 3040% |
| Polyunsaturated fat | 28.73g | 0.231g | 190% |
| Copper | 1.22mg | 0.028mg | 132% |
| Vitamin B1 | 1.644mg | 0.076mg | 131% |
| Fiber | 27.3g | 0g | 109% |
| Manganese | 2.482mg | 0.015mg | 107% |
| Magnesium | 392mg | 32mg | 86% |
| Iron | 5.73mg | 0.38mg | 67% |
| Fats | 42.16g | 0.67g | 64% |
| Phosphorus | 642mg | 203mg | 63% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Zinc | 4.34mg | 0.45mg | 35% |
| Calcium | 255mg | 16mg | 24% |
| Calories | 534kcal | 82kcal | 23% |
| Folate | 87µg | 7µg | 20% |
| Monounsaturated fat | 7.527g | 0.094g | 19% |
| Vitamin B6 | 0.473mg | 0.245mg | 18% |
| Saturated fat | 3.663g | 0.131g | 16% |
| Selenium | 25.4µg | 33.1µg | 14% |
| Cholesterol | 0mg | 43mg | 14% |
| Potassium | 813mg | 413mg | 12% |
| Carbs | 28.88g | 0g | 10% |
| Vitamin B2 | 0.161mg | 0.065mg | 7% |
| Vitamin B3 | 3.08mg | 2.063mg | 6% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Vitamin K | 4.3µg | 0.1µg | 4% |
| Vitamin E | 0.31mg | 0.64mg | 2% |
| Choline | 78.7mg | 65.2mg | 2% |
| Protein | 18.29g | 17.81g | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Sodium | 30mg | 54mg | 1% |
| Vitamin C | 0.6mg | 1mg | 0% |
| Net carbs | 1.58g | 0g | N/A |
| Sugar | 1.55g | 0g | N/A |
| Tryptophan | 0.297mg | 0.199mg | 0% |
| Threonine | 0.766mg | 0.781mg | 0% |
| Isoleucine | 0.896mg | 0.821mg | 0% |
| Leucine | 1.235mg | 1.447mg | 0% |
| Lysine | 0.862mg | 1.635mg | 0% |
| Methionine | 0.37mg | 0.527mg | 0% |
| Phenylalanine | 0.957mg | 0.695mg | 0% |
| Valine | 1.072mg | 0.917mg | 0% |
| Histidine | 0.472mg | 0.524mg | 0% |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
| Contains more FatsFats | +6192.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1136.7% |
| Contains more WaterWater | +1067% |
~equal in
Protein
~17.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.131 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
| Contains more Mono. FatMonounsaturated fat | +7907.4% |
| Contains more Poly. FatPolyunsaturated fat | +12337.2% |
| Contains less Sat. FatSaturated fat | -96.4% |