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Flax vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Flax and Mackerel

  • Flax is richer in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, and Iron, while Mackerel is higher in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel covers your daily Vitamin B12 needs 500% more than Flax.
  • Flax is lower in Sodium.

Specific food types used in this comparison are Seeds, flaxseed and Fish, mackerel, salted.

Infographic

Flax vs Mackerel 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.
Flax
9
:
Contains more Calcium +286.4%
Contains more Iron +309.3%
Contains more Magnesium +553.3%
Contains more Phosphorus +152.8%
Contains more Potassium +56.3%
Contains less Sodium -99.3%
Contains more Zinc +294.5%
Contains more Copper +1120%
Contains more Selenium +189%
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 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +286.4%
Contains more Iron +309.3%
Contains more Magnesium +553.3%
Contains more Phosphorus +152.8%
Contains more Potassium +56.3%
Contains less Sodium -99.3%
Contains more Zinc +294.5%
Contains more Copper +1120%
Contains more Selenium +189%

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
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B6 +15.4%
Contains more Folate +480%
Contains more Vitamin A +∞%
Contains more Vitamin E +667.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Equal in Vitamin B3 - 3.3
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B6 +15.4%
Contains more Folate +480%
Contains more Vitamin A +∞%
Contains more Vitamin E +667.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +81.4%
Equal in Vitamin B3 - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
2
:
Contains more Fats +68%
Contains more Carbs +∞%
Contains more Water +517.8%
Contains more Other +261.2%
Equal in Protein - 18.5
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +68%
Contains more Carbs +∞%
Contains more Water +517.8%
Contains more Other +261.2%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +362.6%
Contains more Monounsaturated Fat +10.5%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +362.6%
Contains more Monounsaturated Fat +10.5%

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 18.5g Mackerel
Fats 42.16g 25.1g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 305kcal Flax
Sugar 1.55g 0g Mackerel
Fiber 27.3g 0g Flax
Calcium 255mg 66mg Flax
Iron 5.73mg 1.4mg Flax
Magnesium 392mg 60mg Flax
Phosphorus 642mg 254mg Flax
Potassium 813mg 520mg Flax
Sodium 30mg 4450mg Flax
Zinc 4.34mg 1.1mg Flax
Copper 1.22mg 0.1mg Flax
Manganese 2.482mg Flax
Selenium 25.4µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 0.31mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.02mg Flax
Vitamin B2 0.161mg 0.19mg Mackerel
Vitamin B3 3.08mg 3.3mg Mackerel
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg 0.41mg Flax
Folate 87µg 15µg Flax
Vitamin B12 0µg 12µg Mackerel
Vitamin K 4.3µg 7.8µg Mackerel
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 0mg 95mg Flax
Saturated Fat 3.663g 7.148g Flax
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 7.527g 8.32g Mackerel
Polyunsaturated fat 28.73g 6.21g 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

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
212%
Mackerel
Minerals Daily Need Coverage Score
191%
Flax
131%
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 - 4420mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 3.485g)
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/168149/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.