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Flax seeds vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and seaweed

  • Flax seeds have more vitamin B1, copper, fiber, manganese, phosphorus, magnesium, selenium, vitamin B6, and iron; however, seaweed is higher in vitamin K.
  • Flax seeds cover your daily vitamin B1 needs 133% more than seaweed.
  • Seaweed contains 237 times less vitamin B6 than flax seeds. Flax seeds contain 0.473mg of vitamin B6, while seaweed contains 0.002mg.

Food varieties used in this article are Seeds, flaxseed and Seaweed, kelp, raw.

Infographic

Flax seeds vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +51.8%
Contains more PotassiumPotassium +813.5%
Contains more IronIron +101.1%
Contains more CopperCopper +838.5%
Contains more ZincZinc +252.8%
Contains more PhosphorusPhosphorus +1428.6%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +3528.6%

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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B3Vitamin B3 +555.3%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +23550%
Contains more CholineCholine +514.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180.6%
Contains more Vitamin KVitamin K +1434.9%
Contains more FolateFolate +106.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Seaweed DV% diff.
Polyunsaturated fat 28.73g 0.047g 191%
Vitamin B1 1.644mg 0.05mg 133%
Copper 1.22mg 0.13mg 121%
Fiber 27.3g 1.3g 104%
Manganese 2.482mg 0.2mg 99%
Phosphorus 642mg 42mg 86%
Magnesium 392mg 121mg 65%
Fats 42.16g 0.56g 64%
Vitamin K 4.3µg 66µg 51%
Selenium 25.4µg 0.7µg 45%
Vitamin B6 0.473mg 0.002mg 36%
Iron 5.73mg 2.85mg 36%
Protein 18.29g 1.68g 33%
Zinc 4.34mg 1.23mg 28%
Calories 534kcal 43kcal 25%
Folate 87µg 180µg 23%
Potassium 813mg 89mg 21%
Monounsaturated fat 7.527g 0.098g 19%
Saturated fat 3.663g 0.247g 16%
Vitamin B3 3.08mg 0.47mg 16%
Choline 78.7mg 12.8mg 12%
Sodium 30mg 233mg 9%
Calcium 255mg 168mg 9%
Vitamin B5 0.985mg 0.642mg 7%
Carbs 28.88g 9.57g 6%
Vitamin E 0.31mg 0.87mg 4%
Vitamin C 0.6mg 3mg 3%
Vitamin B2 0.161mg 0.15mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 1.58g 8.27g N/A
Sugar 1.55g 0.6g N/A
Tryptophan 0.297mg 0.048mg 0%
Threonine 0.766mg 0.055mg 0%
Isoleucine 0.896mg 0.076mg 0%
Leucine 1.235mg 0.083mg 0%
Lysine 0.862mg 0.082mg 0%
Methionine 0.37mg 0.025mg 0%
Phenylalanine 0.957mg 0.043mg 0%
Valine 1.072mg 0.072mg 0%
Histidine 0.472mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +988.7%
Contains more FatsFats +7428.6%
Contains more CarbsCarbs +201.8%
Contains more WaterWater +1072.1%
Contains more OtherOther +78.2%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +7580.6%
Contains more Poly. FatPolyunsaturated fat +61027.7%
Contains less Sat. FatSaturated fat -93.3%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.