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  6. Flax seeds vs. Tuna

Flax seeds vs. Tuna — In-Depth Nutrition Comparison

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Differences between flax seeds and tuna

  • Flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus; however, tuna is richer in selenium, vitamin B3, and vitamin B12.
  • Tuna's daily need coverage for selenium is 151% higher.

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

Infographic

Flax seeds vs 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%
Tuna
Tuna
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +6275%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +522.8%
Contains more CopperCopper +2737.2%
Contains more ZincZinc +864.4%
Contains more PhosphorusPhosphorus +92.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +18992.3%
Contains more SeleniumSelenium +326%

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%
Tuna
Tuna
5
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1126.9%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B5Vitamin B5 +194.9%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +616.6%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.29mg
~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient Flax seeds Tuna DV% diff.
Polyunsaturated fat 28.73g 0.175g 190%
Selenium 25.4µg 108.2µg 151%
Copper 1.22mg 0.043mg 131%
Vitamin B1 1.644mg 0.134mg 126%
Vitamin B3 3.08mg 22.07mg 119%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.013mg 107%
Vitamin B12 0µg 2.35µg 98%
Magnesium 392mg 42mg 83%
Fats 42.16g 0.59g 64%
Iron 5.73mg 0.92mg 60%
Phosphorus 642mg 333mg 44%
Vitamin B6 0.473mg 1.038mg 43%
Zinc 4.34mg 0.45mg 35%
Calcium 255mg 4mg 25%
Protein 18.29g 29.15g 22%
Folate 87µg 2µg 21%
Calories 534kcal 130kcal 20%
Monounsaturated fat 7.527g 0.138g 18%
Saturated fat 3.663g 0.205g 16%
Cholesterol 0mg 47mg 16%
Vitamin B5 0.985mg 0.334mg 13%
Vitamin D 0µg 2µg 10%
Vitamin D 0IU 82IU 10%
Carbs 28.88g 0g 10%
Potassium 813mg 527mg 8%
Vitamin K 4.3µg 0.1µg 4%
Vitamin B2 0.161mg 0.137mg 2%
Vitamin A 0µg 22µg 2%
Sodium 30mg 54mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin E 0.31mg 0.29mg 0%
Trans fat 0.02g N/A
Choline 78.7mg 77.6mg 0%
Tryptophan 0.297mg 0.313mg 0%
Threonine 0.766mg 1.224mg 0%
Isoleucine 0.896mg 1.287mg 0%
Leucine 1.235mg 2.27mg 0%
Lysine 0.862mg 2.565mg 0%
Methionine 0.37mg 0.827mg 0%
Phenylalanine 0.957mg 1.091mg 0%
Valine 1.072mg 1.438mg 0%
Histidine 0.472mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +7045.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +189.8%
Contains more ProteinProtein +59.4%
Contains more WaterWater +891.1%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +5354.3%
Contains more Poly. FatPolyunsaturated fat +16317.1%
Contains less Sat. FatSaturated fat -94.4%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.