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  6. Flax seeds vs. Sea bass

Flax seeds vs. Sea bass — In-Depth Nutrition Comparison

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How are flax seeds and sea bass different?

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc, while sea bass is higher in vitamin B12 and selenium.
  • Sea bass covers your daily need for vitamin B12, 184% more than flax seeds.

Seeds, flaxseed and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Flax seeds vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +668.6%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +147.9%
Contains more IronIron +430.6%
Contains more CopperCopper +2950%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +152.8%
Contains less SodiumSodium -65.9%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B2Vitamin B2 +335.1%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Sea bass DV% diff.
Polyunsaturated fat 28.73g 1.005g 185%
Vitamin B12 0µg 4.41µg 184%
Copper 1.22mg 0.04mg 131%
Vitamin B1 1.644mg 0.115mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.019mg 107%
Magnesium 392mg 51mg 81%
Fats 42.16g 2.99g 60%
Iron 5.73mg 1.08mg 58%
Phosphorus 642mg 254mg 55%
Selenium 25.4µg 46.8µg 39%
Zinc 4.34mg 0.51mg 35%
Cholesterol 0mg 103mg 34%
Calcium 255mg 19mg 24%
Calories 534kcal 124kcal 21%
Folate 87µg 10µg 19%
Monounsaturated fat 7.527g 0.846g 17%
Choline 78.7mg 14%
Potassium 813mg 328mg 14%
Saturated fat 3.663g 0.65g 14%
Vitamin B6 0.473mg 0.346mg 10%
Vitamin B2 0.161mg 0.037mg 10%
Carbs 28.88g 0g 10%
Protein 18.29g 22.73g 9%
Vitamin K 4.3µg 4%
Vitamin B3 3.08mg 2.558mg 3%
Vitamin A 0µg 31µg 3%
Sodium 30mg 88mg 3%
Vitamin B5 0.985mg 0.865mg 2%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.255mg 0%
Threonine 0.766mg 0.997mg 0%
Isoleucine 0.896mg 1.047mg 0%
Leucine 1.235mg 1.848mg 0%
Lysine 0.862mg 2.088mg 0%
Methionine 0.37mg 0.673mg 0%
Phenylalanine 0.957mg 0.887mg 0%
Valine 1.072mg 1.171mg 0%
Histidine 0.472mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +1310%
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.3%
Contains more ProteinProtein +24.3%
Contains more WaterWater +954%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +789.7%
Contains more Poly. FatPolyunsaturated fat +2758.7%
Contains less Sat. FatSaturated fat -82.3%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.