Flax seeds vs. Fillet — In-Depth Nutrition Comparison
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The main differences between flax seeds and fillet
- Flax seeds have more magnesium, fiber, iron, vitamin B1, selenium, and copper; however, fillet has more vitamin B12, vitamin B6, vitamin B2, and vitamin B3.
- Daily need coverage for vitamin B12 for fillet is 175% higher.
- Fillet has 25 times less selenium than flax seeds. Flax seeds have 25.4µg of selenium, while fillet has 1µg.
Food types used in this article are Seeds, flaxseed and Vegetarian fillets.
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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 | +1604.3% |
| Contains more CalciumCalcium | +168.4% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more IronIron | +186.5% |
| Contains more CopperCopper | +31.9% |
| Contains more ZincZinc | +210% |
| Contains more PhosphorusPhosphorus | +42.7% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2440% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +1012.9% |
| Contains more Vitamin B2Vitamin B2 | +459% |
| Contains more Vitamin B3Vitamin B3 | +289.6% |
| Contains more Vitamin B6Vitamin B6 | +217.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +17.2% |
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:
23 g
Fats:
18 g
Carbs:
9 g
Water:
45 g
Other:
5 g
| Contains more FatsFats | +134.2% |
| Contains more CarbsCarbs | +220.9% |
| Contains more ProteinProtein | +25.8% |
| Contains more WaterWater | +546.6% |
| Contains more OtherOther | +34.8% |
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
2.849 g
Monounsaturated fat:
Mono. Fat
4.376 g
Polyunsaturated fat:
Poly. Fat
9.332 g
| Contains more Mono. FatMonounsaturated fat | +72% |
| Contains more Poly. FatPolyunsaturated fat | +207.9% |
| Contains less Sat. FatSaturated fat | -22.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 4.2µg | 175% |
| Polyunsaturated fat | 28.73g | 9.332g | 129% |
| Manganese | 2.482mg | 108% | |
| Magnesium | 392mg | 23mg | 88% |
| Fiber | 27.3g | 6.1g | 85% |
| Vitamin B6 | 0.473mg | 1.5mg | 79% |
| Vitamin B2 | 0.161mg | 0.9mg | 57% |
| Vitamin B3 | 3.08mg | 12mg | 56% |
| Iron | 5.73mg | 2mg | 47% |
| Vitamin B1 | 1.644mg | 1.1mg | 45% |
| Selenium | 25.4µg | 1µg | 44% |
| Fats | 42.16g | 18g | 37% |
| Copper | 1.22mg | 0.925mg | 33% |
| Zinc | 4.34mg | 1.4mg | 27% |
| Phosphorus | 642mg | 450mg | 27% |
| Vitamin E | 0.31mg | 3.45mg | 21% |
| Vitamin B5 | 0.985mg | 20% | |
| Sodium | 30mg | 490mg | 20% |
| Calcium | 255mg | 95mg | 16% |
| Calories | 534kcal | 290kcal | 12% |
| Protein | 18.29g | 23g | 9% |
| Monounsaturated fat | 7.527g | 4.376g | 8% |
| Carbs | 28.88g | 9g | 7% |
| Potassium | 813mg | 600mg | 6% |
| Saturated fat | 3.663g | 2.849g | 4% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Folate | 87µg | 102µg | 4% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Choline | 78.7mg | 82mg | 1% |
| Net carbs | 1.58g | 2.9g | N/A |
| Sugar | 1.55g | 0.8g | N/A |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
62%
136%
Minerals Daily Need Coverage Score
191%
78%
Comparison summary
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 460mg)
Which food is lower in Sugar?
Fillet is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
Fillet is lower in Saturated fat (difference - 0.814g)
Which food is lower in glycemic index?
Fillet is lower in glycemic index (difference - 0)
Which food is cheaper?
Fillet is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.