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  6. Flax seeds vs. Rainbow trout

Flax seeds vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between flax seeds and rainbow trout

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc, while rainbow trout is higher in vitamin B12 and vitamin D.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than flax seeds.

Specific food types used in this comparison are Seeds, flaxseed and Fish, trout, rainbow, farmed, raw.

Infographic

Flax seeds vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +1748.4%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +864.4%
Contains more PhosphorusPhosphorus +184.1%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +22463.6%
~equal in Selenium ~23.6µg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +1270%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +690.9%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +383.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +654.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +80.7%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Rainbow trout DV% diff.
Polyunsaturated fat 28.73g 1.507g 181%
Vitamin B12 0µg 4.3µg 179%
Copper 1.22mg 0.046mg 130%
Vitamin B1 1.644mg 0.12mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.011mg 107%
Magnesium 392mg 25mg 87%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Iron 5.73mg 0.31mg 68%
Phosphorus 642mg 226mg 59%
Fats 42.16g 6.18g 55%
Zinc 4.34mg 0.45mg 35%
Calcium 255mg 25mg 23%
Calories 534kcal 141kcal 20%
Cholesterol 0mg 59mg 20%
Folate 87µg 11µg 19%
Vitamin B3 3.08mg 5.567mg 16%
Vitamin B5 0.985mg 1.667mg 14%
Vitamin E 0.31mg 2.34mg 14%
Monounsaturated fat 7.527g 1.979g 14%
Potassium 813mg 377mg 13%
Saturated fat 3.663g 1.383g 10%
Vitamin B6 0.473mg 0.34mg 10%
Carbs 28.88g 0g 10%
Vitamin A 0µg 84µg 9%
Vitamin B2 0.161mg 0.09mg 5%
Vitamin K 4.3µg 0.1µg 4%
Selenium 25.4µg 23.6µg 3%
Protein 18.29g 19.94g 3%
Vitamin C 0.6mg 2.9mg 3%
Choline 78.7mg 65mg 2%
Sodium 30mg 51mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Trans fat 0.047g N/A
Tryptophan 0.297mg 0.234mg 0%
Threonine 0.766mg 0.915mg 0%
Isoleucine 0.896mg 0.962mg 0%
Leucine 1.235mg 1.696mg 0%
Lysine 0.862mg 1.916mg 0%
Methionine 0.37mg 0.618mg 0%
Phenylalanine 0.957mg 0.815mg 0%
Valine 1.072mg 1.075mg 0%
Histidine 0.472mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +582.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4537.5%
Contains more WaterWater +960.3%
~equal in Protein ~19.94g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +280.3%
Contains more Poly. FatPolyunsaturated fat +1806.4%
Contains less Sat. FatSaturated fat -62.2%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.