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Flax seeds vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between flax seeds and mackerel?

  • Flax seeds are 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 seeds 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.
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +304.1%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +265%
Contains more CopperCopper +1197.9%
Contains more ZincZinc +361.7%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -63.9%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +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.
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +934%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.99mg
~equal in Vitamin B6 ~0.46mg

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
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 FatsFats +136.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +30.4%
Contains more WaterWater +665.4%
Contains more OtherOther +36.7%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -12.3%
Contains more Poly. FatPolyunsaturated fat +568.1%
~equal in Monounsaturated fat ~7.006g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Mackerel
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 seeds Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Polyunsaturated fat 28.73g 4.3g 163%
Copper 1.22mg 0.094mg 125%
Vitamin B1 1.644mg 0.159mg 124%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.02mg 107%
Magnesium 392mg 97mg 70%
Phosphorus 642mg 278mg 52%
Iron 5.73mg 1.57mg 52%
Selenium 25.4µg 51.6µg 48%
Fats 42.16g 17.81g 37%
Zinc 4.34mg 0.94mg 31%
Cholesterol 0mg 75mg 25%
Calcium 255mg 15mg 24%
Vitamin B3 3.08mg 6.85mg 24%
Folate 87µg 2µg 21%
Vitamin B2 0.161mg 0.412mg 19%
Choline 78.7mg 14%
Calories 534kcal 262kcal 14%
Potassium 813mg 401mg 12%
Protein 18.29g 23.85g 11%
Carbs 28.88g 0g 10%
Vitamin A 0µg 54µg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Saturated fat 3.663g 4.176g 2%
Sodium 30mg 83mg 2%
Monounsaturated fat 7.527g 7.006g 1%
Vitamin B6 0.473mg 0.46mg 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 1.58g 0g N/A
Sugar 1.55g N/A
Vitamin B5 0.985mg 0.99mg 0%
Tryptophan 0.297mg 0.267mg 0%
Threonine 0.766mg 1.045mg 0%
Isoleucine 0.896mg 1.099mg 0%
Leucine 1.235mg 1.938mg 0%
Lysine 0.862mg 2.19mg 0%
Methionine 0.37mg 0.706mg 0%
Phenylalanine 0.957mg 0.931mg 0%
Valine 1.072mg 1.228mg 0%
Histidine 0.472mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
217%
Mackerel
Minerals Daily Need Coverage Score
191%
Flax seeds
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 0.513g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $4)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.