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  6. Flax seeds vs. Haddock

Flax seeds vs. Haddock — In-Depth Nutrition Comparison

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The main differences between flax seeds and haddock

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, iron, phosphorus, zinc, and calcium; however, haddock has more vitamin B12.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.

Food types used in this article are Seeds, flaxseed and Fish, haddock, cooked, dry heat.

Infographic

Flax seeds vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +2628.6%
Contains more CopperCopper +4592.3%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +18992.3%
Contains more SeleniumSelenium +24.8%

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 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7047.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +569.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +77.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~79.6mg

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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +7565.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2052.6%
Contains more WaterWater +1044.4%
~equal in Protein ~19.99g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +10071.6%
Contains more Poly. FatPolyunsaturated fat +13983.3%
Contains less Sat. FatSaturated fat -97%

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 Haddock
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 Haddock DV% diff.
Polyunsaturated fat 28.73g 0.204g 190%
Vitamin B1 1.644mg 0.023mg 135%
Copper 1.22mg 0.026mg 133%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.013mg 107%
Vitamin B12 0µg 2.13µg 89%
Magnesium 392mg 26mg 87%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 0.55g 64%
Phosphorus 642mg 278mg 52%
Zinc 4.34mg 0.4mg 36%
Calcium 255mg 14mg 24%
Calories 534kcal 90kcal 22%
Cholesterol 0mg 66mg 22%
Folate 87µg 13µg 19%
Monounsaturated fat 7.527g 0.074g 19%
Saturated fat 3.663g 0.111g 16%
Potassium 813mg 351mg 14%
Vitamin B6 0.473mg 0.327mg 11%
Selenium 25.4µg 31.7µg 11%
Sodium 30mg 261mg 10%
Carbs 28.88g 0g 10%
Vitamin B5 0.985mg 0.494mg 10%
Vitamin B2 0.161mg 0.069mg 7%
Vitamin B3 3.08mg 4.119mg 6%
Vitamin K 4.3µg 0.1µg 4%
Protein 18.29g 19.99g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin E 0.31mg 0.55mg 2%
Vitamin A 0µg 21µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Trans fat 0.005g N/A
Choline 78.7mg 79.6mg 0%
Tryptophan 0.297mg 0.26mg 0%
Threonine 0.766mg 1.015mg 0%
Isoleucine 0.896mg 1.067mg 0%
Leucine 1.235mg 1.882mg 0%
Lysine 0.862mg 2.126mg 0%
Methionine 0.37mg 0.686mg 0%
Phenylalanine 0.957mg 0.904mg 0%
Valine 1.072mg 1.193mg 0%
Histidine 0.472mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flax seeds
42%
Haddock
Minerals Daily Need Coverage Score
191%
Flax seeds
41%
Haddock

Comparison summary

Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 3.552g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 231mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $13)
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.