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  6. Flax seeds vs. Mussels

Flax seeds vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and mussels

  • Flax seeds have more copper, vitamin B1, fiber, magnesium, phosphorus, vitamin B6, and calcium; however, mussels is higher in vitamin B12, manganese, and selenium.
  • Mussels covers your daily vitamin B12 needs 1000% more than flax seeds.

Food varieties used in this article are Seeds, flaxseed and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Flax seeds vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +959.5%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +203.4%
Contains more CopperCopper +718.8%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -91.9%
Contains more IronIron +17.3%
Contains more ManganeseManganese +174%
Contains more SeleniumSelenium +252.8%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +448%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg
~equal in Vitamin B5 ~0.95mg

All nutrients comparison - raw data values

Nutrient Flax seeds Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 2.482mg 6.8mg 188%
Polyunsaturated fat 28.73g 1.212g 183%
Copper 1.22mg 0.149mg 119%
Selenium 25.4µg 89.6µg 117%
Vitamin B1 1.644mg 0.3mg 112%
Fiber 27.3g 0g 109%
Magnesium 392mg 37mg 85%
Fats 42.16g 4.48g 58%
Phosphorus 642mg 285mg 51%
Vitamin B6 0.473mg 0.1mg 29%
Calcium 255mg 33mg 22%
Vitamin B2 0.161mg 0.42mg 20%
Cholesterol 0mg 56mg 19%
Calories 534kcal 172kcal 18%
Monounsaturated fat 7.527g 1.014g 16%
Potassium 813mg 268mg 16%
Zinc 4.34mg 2.67mg 15%
Sodium 30mg 369mg 15%
Choline 78.7mg 14%
Vitamin C 0.6mg 13.6mg 14%
Saturated fat 3.663g 0.85g 13%
Iron 5.73mg 6.72mg 12%
Protein 18.29g 23.8g 11%
Vitamin A 0µg 91µg 10%
Carbs 28.88g 7.39g 7%
Vitamin K 4.3µg 4%
Folate 87µg 76µg 3%
Vitamin E 0.31mg 2%
Vitamin B3 3.08mg 3mg 1%
Vitamin B5 0.985mg 0.95mg 1%
Net carbs 1.58g 7.39g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.267mg 0%
Threonine 0.766mg 1.025mg 0%
Isoleucine 0.896mg 1.036mg 0%
Leucine 1.235mg 1.676mg 0%
Lysine 0.862mg 1.779mg 0%
Methionine 0.37mg 0.537mg 0%
Phenylalanine 0.957mg 0.853mg 0%
Valine 1.072mg 1.04mg 0%
Histidine 0.472mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +841.1%
Contains more CarbsCarbs +290.8%
Contains more OtherOther +16.7%
Contains more ProteinProtein +30.1%
Contains more WaterWater +778.6%

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% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +642.3%
Contains more Poly. FatPolyunsaturated fat +2270.5%
Contains less Sat. FatSaturated fat -76.8%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.