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  6. Flax seeds vs. Tuna salad

Flax seeds vs. Tuna salad — In-Depth Nutrition Comparison

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How are flax seeds and tuna salad different?

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

Seeds, flaxseed and Fish, tuna salad types were used in this article.

Infographic

Flax seeds vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1963.2%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +356.7%
Contains more IronIron +473%
Contains more CopperCopper +741.4%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +6105%
Contains more SeleniumSelenium +62.2%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5203.2%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin B6Vitamin B6 +484%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +987.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +117.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Tuna salad DV% diff.
Polyunsaturated fat 28.73g 4.122g 164%
Vitamin B1 1.644mg 0.031mg 134%
Copper 1.22mg 0.145mg 119%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.04mg 106%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 178mg 66%
Iron 5.73mg 1mg 59%
Fats 42.16g 9.26g 51%
Vitamin B12 0µg 1.2µg 50%
Zinc 4.34mg 0.56mg 34%
Vitamin B6 0.473mg 0.081mg 30%
Selenium 25.4µg 41.2µg 29%
Calcium 255mg 17mg 24%
Vitamin B3 3.08mg 6.7mg 23%
Folate 87µg 8µg 20%
Potassium 813mg 178mg 19%
Calories 534kcal 187kcal 17%
Sodium 30mg 402mg 16%
Vitamin B5 0.985mg 0.26mg 15%
Choline 78.7mg 14%
Monounsaturated fat 7.527g 2.887g 12%
Saturated fat 3.663g 1.544g 10%
Vitamin B2 0.161mg 0.07mg 7%
Carbs 28.88g 9.41g 6%
Protein 18.29g 16.04g 5%
Vitamin K 4.3µg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 2.2mg 2%
Net carbs 1.58g 9.41g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.18mg 0%
Threonine 0.766mg 0.701mg 0%
Isoleucine 0.896mg 0.739mg 0%
Leucine 1.235mg 1.293mg 0%
Lysine 0.862mg 1.457mg 0%
Methionine 0.37mg 0.47mg 0%
Phenylalanine 0.957mg 0.626mg 0%
Valine 1.072mg 0.824mg 0%
Histidine 0.472mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +14%
Contains more FatsFats +355.3%
Contains more CarbsCarbs +206.9%
Contains more OtherOther +74.2%
Contains more WaterWater +807.5%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +160.7%
Contains more Poly. FatPolyunsaturated fat +597%
Contains less Sat. FatSaturated fat -57.8%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.