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  6. Flax seeds vs. Skipjack tuna

Flax seeds vs. Skipjack tuna — In-Depth Nutrition Comparison

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Significant differences between flax seeds and skipjack tuna

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus, while skipjack tuna is higher in vitamin B3, vitamin B12, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 134% more than skipjack tuna.

Specific food types used in this comparison are Seeds, flaxseed and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Flax seeds vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +790.9%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +55.7%
Contains more IronIron +258.1%
Contains more CopperCopper +1009.1%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +12963.2%
Contains more SeleniumSelenium +84.3%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4226.3%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +509%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Skipjack tuna DV% diff.
Polyunsaturated fat 28.73g 0.403g 189%
Vitamin B1 1.644mg 0.038mg 134%
Copper 1.22mg 0.11mg 123%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.019mg 107%
Vitamin B3 3.08mg 18.756mg 98%
Vitamin B12 0µg 2.19µg 91%
Magnesium 392mg 44mg 83%
Fats 42.16g 1.29g 63%
Iron 5.73mg 1.6mg 52%
Phosphorus 642mg 285mg 51%
Vitamin B6 0.473mg 0.981mg 39%
Selenium 25.4µg 46.8µg 39%
Zinc 4.34mg 1.05mg 30%
Calcium 255mg 37mg 22%
Protein 18.29g 28.21g 20%
Calories 534kcal 132kcal 20%
Cholesterol 0mg 60mg 20%
Folate 87µg 10µg 19%
Monounsaturated fat 7.527g 0.243g 18%
Saturated fat 3.663g 0.42g 15%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.485mg 10%
Carbs 28.88g 0g 10%
Potassium 813mg 522mg 9%
Vitamin K 4.3µg 4%
Vitamin B2 0.161mg 0.122mg 3%
Vitamin E 0.31mg 2%
Vitamin A 0µg 18µg 2%
Sodium 30mg 47mg 1%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 0g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.316mg 0%
Threonine 0.766mg 1.237mg 0%
Isoleucine 0.896mg 1.3mg 0%
Leucine 1.235mg 2.293mg 0%
Lysine 0.862mg 2.59mg 0%
Methionine 0.37mg 0.835mg 0%
Phenylalanine 0.957mg 1.101mg 0%
Valine 1.072mg 1.453mg 0%
Histidine 0.472mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +3168.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +54.2%
Contains more WaterWater +794.8%
Contains more OtherOther +121.6%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +2997.5%
Contains more Poly. FatPolyunsaturated fat +7029%
Contains less Sat. FatSaturated fat -88.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.