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  6. Flax seeds vs. Fish sauce

Flax seeds vs. Fish sauce — In-Depth Nutrition Comparison

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How are flax seeds and fish sauce different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, phosphorus, iron, magnesium, zinc, and selenium than fish sauce.
  • Daily need coverage for sodium for fish sauce is 340% higher.
  • Flax seeds have less sodium.

Seeds, flaxseed and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

Flax seeds vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +493%
Contains more PotassiumPotassium +182.3%
Contains more IronIron +634.6%
Contains more CopperCopper +2340%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +9071.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +965.2%
Contains more SeleniumSelenium +179.1%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13600%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +734.7%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +70.6%
Contains more CholineCholine +496.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Fish sauce DV% diff.
Sodium 30mg 7851mg 340%
Polyunsaturated fat 28.73g 0.003g 192%
Vitamin B1 1.644mg 0.012mg 136%
Copper 1.22mg 0.05mg 130%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.233mg 98%
Phosphorus 642mg 7mg 91%
Fats 42.16g 0.01g 65%
Iron 5.73mg 0.78mg 62%
Magnesium 392mg 175mg 52%
Zinc 4.34mg 0.2mg 38%
Selenium 25.4µg 9.1µg 30%
Protein 18.29g 5.06g 26%
Calories 534kcal 35kcal 25%
Calcium 255mg 43mg 21%
Vitamin B12 0µg 0.48µg 20%
Monounsaturated fat 7.527g 0.002g 19%
Saturated fat 3.663g 0.003g 17%
Vitamin B5 0.985mg 0.118mg 17%
Potassium 813mg 288mg 15%
Choline 78.7mg 13.2mg 12%
Folate 87µg 51µg 9%
Carbs 28.88g 3.64g 8%
Vitamin B2 0.161mg 0.057mg 8%
Vitamin B6 0.473mg 0.396mg 6%
Vitamin B3 3.08mg 2.313mg 5%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Vitamin C 0.6mg 0.5mg 0%
Net carbs 1.58g 3.64g N/A
Sugar 1.55g 3.64g N/A
Vitamin A 0µg 4µg 0%
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 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +261.5%
Contains more FatsFats +421500%
Contains more CarbsCarbs +693.4%
Contains more WaterWater +921.1%
Contains more OtherOther +445%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +376250%
Contains more Poly. FatPolyunsaturated fat +957566.7%
Contains less Sat. FatSaturated fat -99.9%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.