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  6. Flax seeds vs. Sockeye salmon

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

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What are the main differences between flax seeds and sockeye salmon?

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus, yet sockeye salmon is richer in vitamin B12, vitamin D, and vitamin B3.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.

We used Seeds, flaxseed and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Flax seeds vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +988.9%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +1001.9%
Contains more CopperCopper +1505.3%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +110.5%
Contains less SodiumSodium -67.4%
Contains more ManganeseManganese +18992.3%
Contains more SeleniumSelenium +39.8%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +947.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +1142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +219.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.8%
Contains more Vitamin B3Vitamin B3 +228.7%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.1%

All nutrients comparison - raw data values

Nutrient Flax seeds Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Polyunsaturated fat 28.73g 1.327g 183%
Copper 1.22mg 0.076mg 127%
Vitamin B1 1.644mg 0.157mg 124%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.013mg 107%
Magnesium 392mg 36mg 85%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Iron 5.73mg 0.52mg 65%
Fats 42.16g 5.57g 56%
Phosphorus 642mg 305mg 48%
Vitamin B3 3.08mg 10.123mg 44%
Zinc 4.34mg 0.55mg 34%
Vitamin B6 0.473mg 0.827mg 27%
Calcium 255mg 11mg 24%
Cholesterol 0mg 61mg 20%
Folate 87µg 7µg 20%
Calories 534kcal 156kcal 19%
Selenium 25.4µg 35.5µg 18%
Protein 18.29g 26.48g 16%
Monounsaturated fat 7.527g 1.864g 14%
Saturated fat 3.663g 0.969g 12%
Potassium 813mg 436mg 11%
Carbs 28.88g 0g 10%
Vitamin B2 0.161mg 0.246mg 7%
Vitamin B5 0.985mg 1.274mg 6%
Vitamin A 0µg 58µg 6%
Choline 78.7mg 112.6mg 6%
Vitamin E 0.31mg 0.99mg 5%
Vitamin K 4.3µg 0.1µg 4%
Sodium 30mg 92mg 3%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Trans fat 0.023g N/A
Tryptophan 0.297mg 0.335mg 0%
Threonine 0.766mg 1.247mg 0%
Isoleucine 0.896mg 1.274mg 0%
Leucine 1.235mg 2.185mg 0%
Lysine 0.862mg 2.574mg 0%
Methionine 0.37mg 0.858mg 0%
Phenylalanine 0.957mg 1.086mg 0%
Valine 1.072mg 1.461mg 0%
Histidine 0.472mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +656.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +498.4%
Contains more ProteinProtein +44.8%
Contains more WaterWater +867.4%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +303.8%
Contains more Poly. FatPolyunsaturated fat +2065%
Contains less Sat. FatSaturated fat -73.5%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.