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Flax vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Flax and Mackerel?

  • Flax is higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Zinc, yet Mackerel is higher in Vitamin B12, and Selenium.
  • Mackerel's daily need coverage for Vitamin B12 is 792% more.

We used Seeds, flaxseed and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Flax vs Mackerel 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.
Flax
9
:
Contains more Calcium +1600%
Contains more Iron +265%
Contains more Magnesium +304.1%
Contains more Phosphorus +130.9%
Contains more Potassium +102.7%
Contains less Sodium -63.9%
Contains more Zinc +361.7%
Contains more Copper +1197.9%
Contains more Manganese +12310%
Contains more Selenium +103.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +1600%
Contains more Iron +265%
Contains more Magnesium +304.1%
Contains more Phosphorus +130.9%
Contains more Potassium +102.7%
Contains less Sodium -63.9%
Contains more Zinc +361.7%
Contains more Copper +1197.9%
Contains more Manganese +12310%
Contains more Selenium +103.1%

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
7
:
Contains more Vitamin C +50%
Contains more Vitamin B1 +934%
Contains more Folate +4250%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.99
Equal in Vitamin B6 - 0.46
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +50%
Contains more Vitamin B1 +934%
Contains more Folate +4250%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.99
Equal in Vitamin B6 - 0.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
2
:
Contains more Fats +136.7%
Contains more Carbs +∞%
Contains more Protein +30.4%
Contains more Water +665.4%
Contains more Other +36.7%
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Fats +136.7%
Contains more Carbs +∞%
Contains more Protein +30.4%
Contains more Water +665.4%
Contains more Other +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
3
:
Contains less Saturated Fat -12.3%
Contains more Polyunsaturated fat +568.1%
Equal in Monounsaturated Fat - 7.006
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -12.3%
Contains more Polyunsaturated fat +568.1%
Equal in Monounsaturated Fat - 7.006

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Mackerel Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 23.85g Mackerel
Fats 42.16g 17.81g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 262kcal Flax
Sugar 1.55g Mackerel
Fiber 27.3g 0g Flax
Calcium 255mg 15mg Flax
Iron 5.73mg 1.57mg Flax
Magnesium 392mg 97mg Flax
Phosphorus 642mg 278mg Flax
Potassium 813mg 401mg Flax
Sodium 30mg 83mg Flax
Zinc 4.34mg 0.94mg Flax
Copper 1.22mg 0.094mg Flax
Manganese 2.482mg 0.02mg Flax
Selenium 25.4µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0.4mg Flax
Vitamin B1 1.644mg 0.159mg Flax
Vitamin B2 0.161mg 0.412mg Mackerel
Vitamin B3 3.08mg 6.85mg Mackerel
Vitamin B5 0.985mg 0.99mg Mackerel
Vitamin B6 0.473mg 0.46mg Flax
Folate 87µg 2µg Flax
Vitamin B12 0µg 19µg Mackerel
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.267mg Flax
Threonine 0.766mg 1.045mg Mackerel
Isoleucine 0.896mg 1.099mg Mackerel
Leucine 1.235mg 1.938mg Mackerel
Lysine 0.862mg 2.19mg Mackerel
Methionine 0.37mg 0.706mg Mackerel
Phenylalanine 0.957mg 0.931mg Flax
Valine 1.072mg 1.228mg Mackerel
Histidine 0.472mg 0.702mg Mackerel
Cholesterol 0mg 75mg Flax
Saturated Fat 3.663g 4.176g Flax
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 7.527g 7.006g Flax
Polyunsaturated fat 28.73g 4.3g 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 Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
235%
Mackerel
Minerals Daily Need Coverage Score
191%
Flax
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.513g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.