Flax seeds vs. Fish oil — In-Depth Nutrition Comparison
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The main differences between flax seeds and fish oil
- Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron; however, fish oil has more vitamin D.
- Daily need coverage for cholesterol for fish oil is 237% higher.
- Flax seeds are lower in saturated fat.
Food types used in this article are Seeds, flaxseed and Fish oil, sardine.
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +137.2% |
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
29.892 g
Monounsaturated fat:
Mono. Fat
33.841 g
Polyunsaturated fat:
Poly. Fat
31.867 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +349.6% |
| Contains more Poly. FatPolyunsaturated fat | +10.9% |
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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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 0mg | 710mg | 237% |
| Vitamin B1 | 1.644mg | 0mg | 137% |
| Copper | 1.22mg | 0mg | 136% |
| Saturated fat | 3.663g | 29.892g | 119% |
| Fiber | 27.3g | 0g | 109% |
| Manganese | 2.482mg | 0mg | 108% |
| Magnesium | 392mg | 0mg | 93% |
| Phosphorus | 642mg | 0mg | 92% |
| Fats | 42.16g | 100g | 89% |
| Iron | 5.73mg | 0mg | 72% |
| Monounsaturated fat | 7.527g | 33.841g | 66% |
| Selenium | 25.4µg | 0µg | 46% |
| Vitamin D | 0IU | 332IU | 42% |
| Vitamin D | 0µg | 8.3µg | 42% |
| Zinc | 4.34mg | 0mg | 39% |
| Protein | 18.29g | 0g | 37% |
| Vitamin B6 | 0.473mg | 0mg | 36% |
| Calcium | 255mg | 0mg | 26% |
| Potassium | 813mg | 0mg | 24% |
| Folate | 87µg | 0µg | 22% |
| Polyunsaturated fat | 28.73g | 31.867g | 21% |
| Vitamin B5 | 0.985mg | 0mg | 20% |
| Vitamin B3 | 3.08mg | 0mg | 19% |
| Calories | 534kcal | 902kcal | 18% |
| Choline | 78.7mg | 14% | |
| Vitamin B2 | 0.161mg | 0mg | 12% |
| Carbs | 28.88g | 0g | 10% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin E | 0.31mg | 2% | |
| Sodium | 30mg | 0mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 0g | N/A |
| Sugar | 1.55g | 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-3 - EPA | 0g | 10.137g | N/A |
| Omega-3 - DHA | 0g | 10.656g | N/A |
| Omega-3 - DPA | 0g | 1.973g | N/A |
| 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%
10%
Minerals Daily Need Coverage Score
191%
0%
Comparison summary
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 26.229g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Fish oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Fish oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish oil is cheaper (difference - $3)