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  6. Flax vs. Pacific saury raw

Flax vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between Flax and Pacific saury raw

  • Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, Phosphorus, Zinc, and Vitamin B6, however, Pacific saury raw is richer in Vitamin B12.
  • Flax's daily need coverage for Vitamin B1 is 132% more.

The food varieties used in the comparison are Seeds, flaxseed and Fish, pike, northern, raw.

Infographic

Flax vs Pacific saury 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
10
:
0
Pacific saury raw
Pacific saury raw
Contains more Calcium +347.4%
Contains more Iron +941.8%
Contains more Magnesium +1164.5%
Contains more Phosphorus +191.8%
Contains more Potassium +213.9%
Contains less Sodium -23.1%
Contains more Zinc +547.8%
Contains more Copper +2292.2%
Contains more Manganese +934.2%
Contains more Selenium +101.6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +347.4%
Contains more Iron +941.8%
Contains more Magnesium +1164.5%
Contains more Phosphorus +191.8%
Contains more Potassium +213.9%
Contains less Sodium -23.1%
Contains more Zinc +547.8%
Contains more Copper +2292.2%
Contains more Manganese +934.2%
Contains more Selenium +101.6%

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
Pacific saury raw
Pacific saury raw
Contains more Vitamin E +55%
Contains more Vitamin B1 +2734.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +304.3%
Contains more Folate +480%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +533.3%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +55%
Contains more Vitamin B1 +2734.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +304.3%
Contains more Folate +480%
Contains more Vitamin K +4200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +533.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Fats +6010.1%
Contains more Carbs +∞%
Contains more Other +228.3%
Contains more Water +1033.9%
Equal in Protein - 19.26
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +6010.1%
Contains more Carbs +∞%
Contains more Other +228.3%
Contains more Water +1033.9%
Equal in Protein - 19.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Pacific saury raw
Pacific saury raw
Contains more Monounsaturated Fat +4694.3%
Contains more Polyunsaturated fat +14122.8%
Contains less Saturated Fat -96.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +4694.3%
Contains more Polyunsaturated fat +14122.8%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Pacific saury raw Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 19.26g Pacific saury raw
Fats 42.16g 0.69g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 88kcal Flax
Sugar 1.55g 0g Pacific saury raw
Fiber 27.3g 0g Flax
Calcium 255mg 57mg Flax
Iron 5.73mg 0.55mg Flax
Magnesium 392mg 31mg Flax
Phosphorus 642mg 220mg Flax
Potassium 813mg 259mg Flax
Sodium 30mg 39mg Flax
Zinc 4.34mg 0.67mg Flax
Copper 1.22mg 0.051mg Flax
Manganese 2.482mg 0.24mg Flax
Selenium 25.4µg 12.6µg Flax
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.31mg 0.2mg Flax
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0.6mg 3.8mg Pacific saury raw
Vitamin B1 1.644mg 0.058mg Flax
Vitamin B2 0.161mg 0.063mg Flax
Vitamin B3 3.08mg 2.3mg Flax
Vitamin B5 0.985mg 0.75mg Flax
Vitamin B6 0.473mg 0.117mg Flax
Folate 87µg 15µg Flax
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.216mg Flax
Threonine 0.766mg 0.844mg Pacific saury raw
Isoleucine 0.896mg 0.887mg Flax
Leucine 1.235mg 1.565mg Pacific saury raw
Lysine 0.862mg 1.768mg Pacific saury raw
Methionine 0.37mg 0.57mg Pacific saury raw
Phenylalanine 0.957mg 0.752mg Flax
Valine 1.072mg 0.992mg Flax
Histidine 0.472mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Flax
Saturated Fat 3.663g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 7.527g 0.157g Flax
Polyunsaturated fat 28.73g 0.202g 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 Pacific saury 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
191%
Flax
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 3.545g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 39mg)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.