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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% 17% 47% 477% 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 +∞%

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%

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 Rainbow trout
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Rainbow trout Opinion
Calories 534kcal 141kcal Flax seeds
Protein 18.29g 19.94g Rainbow trout
Fats 42.16g 6.18g Flax seeds
Vitamin C 0.6mg 2.9mg Rainbow trout
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Cholesterol 0mg 59mg Flax seeds
Vitamin D 0IU 635IU Rainbow trout
Magnesium 392mg 25mg Flax seeds
Calcium 255mg 25mg Flax seeds
Potassium 813mg 377mg Flax seeds
Iron 5.73mg 0.31mg Flax seeds
Sugar 1.55g 0g Rainbow trout
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.046mg Flax seeds
Zinc 4.34mg 0.45mg Flax seeds
Phosphorus 642mg 226mg Flax seeds
Sodium 30mg 51mg Flax seeds
Vitamin A 0IU 280IU Rainbow trout
Vitamin A 0µg 84µg Rainbow trout
Vitamin E 0.31mg 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 2.482mg 0.011mg Flax seeds
Selenium 25.4µg 23.6µg Flax seeds
Vitamin B1 1.644mg 0.12mg Flax seeds
Vitamin B2 0.161mg 0.09mg Flax seeds
Vitamin B3 3.08mg 5.567mg Rainbow trout
Vitamin B5 0.985mg 1.667mg Rainbow trout
Vitamin B6 0.473mg 0.34mg Flax seeds
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 4.3µg 0.1µg Flax seeds
Folate 87µg 11µg Flax seeds
Trans Fat 0.047g Flax seeds
Choline 78.7mg 65mg Flax seeds
Saturated Fat 3.663g 1.383g Rainbow trout
Monounsaturated Fat 7.527g 1.979g Flax seeds
Polyunsaturated fat 28.73g 1.507g Flax seeds
Tryptophan 0.297mg 0.234mg Flax seeds
Threonine 0.766mg 0.915mg Rainbow trout
Isoleucine 0.896mg 0.962mg Rainbow trout
Leucine 1.235mg 1.696mg Rainbow trout
Lysine 0.862mg 1.916mg Rainbow trout
Methionine 0.37mg 0.618mg Rainbow trout
Phenylalanine 0.957mg 0.815mg Flax seeds
Valine 1.072mg 1.075mg Rainbow trout
Histidine 0.472mg 0.614mg Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.007g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
113%
Rainbow trout
Minerals Daily Need Coverage Score
191%
Flax seeds
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.28g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 21mg)
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. 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.