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  6. Smoked salmon vs. Flax seeds

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

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What are the differences between smoked salmon and flax seeds?

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

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

Infographic

Smoked salmon vs Flax seeds 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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%
Contains more SeleniumSelenium +27.6%
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%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
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%
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%

All nutrients comparison - raw data values

Nutrient Smoked salmon Flax seeds DV% diff.
Polyunsaturated fat 0.995g 28.73g 185%
Vitamin B12 3.26µg 0µg 136%
Vitamin B1 0.023mg 1.644mg 135%
Copper 0.23mg 1.22mg 110%
Fiber 0g 27.3g 109%
Manganese 0.017mg 2.482mg 107%
Magnesium 18mg 392mg 89%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Phosphorus 164mg 642mg 68%
Iron 0.85mg 5.73mg 61%
Fats 4.32g 42.16g 58%
Zinc 0.31mg 4.34mg 37%
Sodium 672mg 30mg 28%
Calcium 11mg 255mg 24%
Folate 2µg 87µg 21%
Calories 117kcal 534kcal 21%
Potassium 175mg 813mg 19%
Vitamin B6 0.278mg 0.473mg 15%
Monounsaturated fat 2.023g 7.527g 14%
Selenium 32.4µg 25.4µg 13%
Saturated fat 0.929g 3.663g 12%
Carbs 0g 28.88g 10%
Vitamin B3 4.72mg 3.08mg 10%
Cholesterol 23mg 0mg 8%
Vitamin E 1.35mg 0.31mg 7%
Vitamin B2 0.101mg 0.161mg 5%
Vitamin K 0.1µg 4.3µg 4%
Vitamin A 26µg 0µg 3%
Vitamin B5 0.87mg 0.985mg 2%
Choline 89mg 78.7mg 2%
Vitamin C 0mg 0.6mg 1%
Protein 18.28g 18.29g 0%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.205mg 0.297mg 0%
Threonine 0.801mg 0.766mg 0%
Isoleucine 0.842mg 0.896mg 0%
Leucine 1.486mg 1.235mg 0%
Lysine 1.679mg 0.862mg 0%
Methionine 0.541mg 0.37mg 0%
Phenylalanine 0.714mg 0.957mg 0%
Valine 0.942mg 1.072mg 0%
Histidine 0.538mg 0.472mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
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
Contains more WaterWater +934.5%
Contains more OtherOther +45.6%
Contains more FatsFats +875.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +272.1%
Contains more Poly. FatPolyunsaturated fat +2787.4%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.