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  6. Flax seeds vs. Smoked salmon

Flax seeds vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the differences between flax seeds and smoked salmon?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and zinc, yet smoked salmon is higher in vitamin B12 and vitamin D.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% more.

We used Seeds, flaxseed and Fish, salmon, chinook, smoked types in this article.

Infographic

Flax seeds vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +364.6%
Contains more IronIron +574.1%
Contains more CopperCopper +430.4%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +291.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +14500%
Contains more SeleniumSelenium +27.6%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7047.8%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +70.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +335.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.1%

All nutrients comparison - raw data values

Nutrient Flax seeds Smoked salmon DV% diff.
Polyunsaturated fat 28.73g 0.995g 185%
Vitamin B12 0µg 3.26µg 136%
Vitamin B1 1.644mg 0.023mg 135%
Copper 1.22mg 0.23mg 110%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.017mg 107%
Magnesium 392mg 18mg 89%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Phosphorus 642mg 164mg 68%
Iron 5.73mg 0.85mg 61%
Fats 42.16g 4.32g 58%
Zinc 4.34mg 0.31mg 37%
Sodium 30mg 672mg 28%
Calcium 255mg 11mg 24%
Folate 87µg 2µg 21%
Calories 534kcal 117kcal 21%
Potassium 813mg 175mg 19%
Vitamin B6 0.473mg 0.278mg 15%
Monounsaturated fat 7.527g 2.023g 14%
Selenium 25.4µg 32.4µg 13%
Saturated fat 3.663g 0.929g 12%
Carbs 28.88g 0g 10%
Vitamin B3 3.08mg 4.72mg 10%
Cholesterol 0mg 23mg 8%
Vitamin E 0.31mg 1.35mg 7%
Vitamin B2 0.161mg 0.101mg 5%
Vitamin K 4.3µg 0.1µg 4%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.985mg 0.87mg 2%
Choline 78.7mg 89mg 2%
Vitamin C 0.6mg 0mg 1%
Protein 18.29g 18.28g 0%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.205mg 0%
Threonine 0.766mg 0.801mg 0%
Isoleucine 0.896mg 0.842mg 0%
Leucine 1.235mg 1.486mg 0%
Lysine 0.862mg 1.679mg 0%
Methionine 0.37mg 0.541mg 0%
Phenylalanine 0.957mg 0.714mg 0%
Valine 1.072mg 0.942mg 0%
Histidine 0.472mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +875.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +934.5%
Contains more OtherOther +45.6%
~equal in Protein ~18.28g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +272.1%
Contains more Poly. FatPolyunsaturated fat +2787.4%
Contains less Sat. FatSaturated fat -74.6%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.