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  6. Flax vs. Oysters

Flax vs. Oysters — In-Depth Nutrition Comparison

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How are Flax and Oysters different?

  • Flax is higher in Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, and Vitamin B6, however, Oysters is richer in Vitamin B12, Zinc, Copper, and Iron.
  • Daily need coverage for Vitamin B12 from Oysters is 729% higher.

Seeds, flaxseed and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties used in this article.

Infographic

Flax vs Oysters 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
6
:
4
Oysters
Oysters
Contains more Calcium +119.8%
Contains more Magnesium +1020%
Contains more Phosphorus +230.9%
Contains more Potassium +484.9%
Contains less Sodium -81.9%
Contains more Manganese +320%
Contains more Iron +60.7%
Contains more Zinc +1711.1%
Contains more Copper +367.8%
Contains more Selenium +55.5%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Calcium +119.8%
Contains more Magnesium +1020%
Contains more Phosphorus +230.9%
Contains more Potassium +484.9%
Contains less Sodium -81.9%
Contains more Manganese +320%
Contains more Iron +60.7%
Contains more Zinc +1711.1%
Contains more Copper +367.8%
Contains more Selenium +55.5%

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
7
:
4
Oysters
Oysters
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B6 +675.4%
Contains more Folate +521.4%
Contains more Vitamin K +115%
Contains more Vitamin A +∞%
Contains more Vitamin E +448.4%
Contains more Vitamin B2 +11.8%
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%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B6 +675.4%
Contains more Folate +521.4%
Contains more Vitamin K +115%
Contains more Vitamin A +∞%
Contains more Vitamin E +448.4%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Oysters
Oysters
Contains more Protein +60.2%
Contains more Fats +1132.7%
Contains more Carbs +429.9%
Contains more Other +144.1%
Contains more Water +1023.4%
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
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +60.2%
Contains more Fats +1132.7%
Contains more Carbs +429.9%
Contains more Other +144.1%
Contains more Water +1023.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Oysters
Oysters
Contains more Monounsaturated Fat +1387.5%
Contains more Polyunsaturated fat +2620.6%
Contains less Saturated Fat -74.1%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +1387.5%
Contains more Polyunsaturated fat +2620.6%
Contains less Saturated Fat -74.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
2
Oysters
Oysters
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +207.5%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oysters
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +207.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Oysters
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Oysters Opinion
Net carbs 1.58g 5.45g Oysters
Protein 18.29g 11.42g Flax
Fats 42.16g 3.42g Flax
Carbs 28.88g 5.45g Flax
Calories 534kcal 102kcal Flax
Starch 0.9g Oysters
Sugar 1.55g 1.23g Oysters
Fiber 27.3g 0g Flax
Calcium 255mg 116mg Flax
Iron 5.73mg 9.21mg Oysters
Magnesium 392mg 35mg Flax
Phosphorus 642mg 194mg Flax
Potassium 813mg 139mg Flax
Sodium 30mg 166mg Flax
Zinc 4.34mg 78.6mg Oysters
Copper 1.22mg 5.707mg Oysters
Manganese 2.482mg 0.591mg Flax
Selenium 25.4µg 39.5µg Oysters
Vitamin A 0IU 88IU Oysters
Vitamin A RAE 0µg 26µg Oysters
Vitamin E 0.31mg 1.7mg Oysters
Vitamin D 0IU 2IU Oysters
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.036mg Flax
Vitamin B2 0.161mg 0.18mg Oysters
Vitamin B3 3.08mg 1.85mg Flax
Vitamin B5 0.985mg 0.447mg Flax
Vitamin B6 0.473mg 0.061mg Flax
Folate 87µg 14µg Flax
Vitamin B12 0µg 17.5µg Oysters
Vitamin K 4.3µg 2µg Flax
Tryptophan 0.297mg 0.138mg Flax
Threonine 0.766mg 0.046mg Flax
Isoleucine 0.896mg 0.459mg Flax
Leucine 1.235mg 0.716mg Flax
Lysine 0.862mg 0.762mg Flax
Methionine 0.37mg 0.257mg Flax
Phenylalanine 0.957mg 0.413mg Flax
Valine 1.072mg 0.523mg Flax
Histidine 0.472mg 0.22mg Flax
Cholesterol 0mg 79mg Flax
Trans Fat 0.068g Flax
Saturated Fat 3.663g 0.948g Oysters
Omega-3 - DHA 0g 0.271g Oysters
Omega-3 - EPA 0g 0.353g Oysters
Omega-3 - DPA 0g 0.02g Oysters
Monounsaturated Fat 7.527g 0.506g Flax
Polyunsaturated fat 28.73g 1.056g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.007g
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
197%
Oysters
Minerals Daily Need Coverage Score
191%
Flax
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Oysters
Oysters is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.715g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.