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  6. Flax vs. Halibut raw

Flax vs. Halibut raw — In-Depth Nutrition Comparison

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How are Flax and Halibut raw different?

  • Flax is richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Zinc, while Halibut raw is higher in Vitamin D, and Vitamin B12.
  • Halibut raw covers your daily need of Vitamin D 183% more than Flax.

Seeds, flaxseed and Fish, halibut, Greenland, raw types were used in this article.

Infographic

Flax vs Halibut raw 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.
Flax
Flax
9
:
1
Halibut raw
Halibut raw
Contains more Calcium +8400%
Contains more Iron +768.2%
Contains more Magnesium +1407.7%
Contains more Phosphorus +291.5%
Contains more Potassium +203.4%
Contains less Sodium -62.5%
Contains more Zinc +985%
Contains more Copper +3966.7%
Contains more Manganese +20583.3%
Contains more Selenium +43.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +8400%
Contains more Iron +768.2%
Contains more Magnesium +1407.7%
Contains more Phosphorus +291.5%
Contains more Potassium +203.4%
Contains less Sodium -62.5%
Contains more Zinc +985%
Contains more Copper +3966.7%
Contains more Manganese +20583.3%
Contains more Selenium +43.7%

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.
Flax
Flax
8
:
4
Halibut raw
Halibut raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2640%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +12.6%
Contains more Folate +8600%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +135.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2640%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +12.6%
Contains more Folate +8600%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin E +135.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Halibut raw
Halibut raw
Contains more Protein +27.3%
Contains more Fats +204.6%
Contains more Carbs +∞%
Contains more Other +144.1%
Contains more Water +909.6%
Flax
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
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +27.3%
Contains more Fats +204.6%
Contains more Carbs +∞%
Contains more Other +144.1%
Contains more Water +909.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
1
:
2
Halibut raw
Halibut raw
Contains more Polyunsaturated fat +2001.7%
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +11.3%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains more Polyunsaturated fat +2001.7%
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +11.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Halibut raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax Halibut raw Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 14.37g Flax
Fats 42.16g 13.84g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 186kcal Flax
Sugar 1.55g 0g Halibut raw
Fiber 27.3g 0g Flax
Calcium 255mg 3mg Flax
Iron 5.73mg 0.66mg Flax
Magnesium 392mg 26mg Flax
Phosphorus 642mg 164mg Flax
Potassium 813mg 268mg Flax
Sodium 30mg 80mg Flax
Zinc 4.34mg 0.4mg Flax
Copper 1.22mg 0.03mg Flax
Manganese 2.482mg 0.012mg Flax
Selenium 25.4µg 36.5µg Halibut raw
Vitamin A 0IU 47IU Halibut raw
Vitamin A RAE 0µg 14µg Halibut raw
Vitamin E 0.31mg 0.73mg Halibut raw
Vitamin D 0IU 1097IU Halibut raw
Vitamin D 0µg 27.4µg Halibut raw
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.06mg Flax
Vitamin B2 0.161mg 0.08mg Flax
Vitamin B3 3.08mg 1.5mg Flax
Vitamin B5 0.985mg 0.25mg Flax
Vitamin B6 0.473mg 0.42mg Flax
Folate 87µg 1µg Flax
Vitamin B12 0µg 1µg Halibut raw
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.161mg Flax
Threonine 0.766mg 0.63mg Flax
Isoleucine 0.896mg 0.662mg Flax
Leucine 1.235mg 1.168mg Flax
Lysine 0.862mg 1.32mg Halibut raw
Methionine 0.37mg 0.425mg Halibut raw
Phenylalanine 0.957mg 0.561mg Flax
Valine 1.072mg 0.74mg Flax
Histidine 0.472mg 0.423mg Flax
Cholesterol 0mg 46mg Flax
Saturated Fat 3.663g 2.419g Halibut raw
Omega-3 - DHA 0g 0.393g Halibut raw
Omega-3 - EPA 0g 0.526g Halibut raw
Omega-3 - DPA 0g 0.089g Halibut raw
Monounsaturated Fat 7.527g 8.378g Halibut raw
Polyunsaturated fat 28.73g 1.367g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Halibut raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
95%
Halibut raw
Minerals Daily Need Coverage Score
191%
Flax
37%
Halibut raw

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Halibut raw
Halibut raw is lower in Saturated Fat (difference - 1.244g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.