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Surimi vs. Flax seeds — In-Depth Nutrition Comparison

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How are surimi and flax seeds different?

  • Surimi is higher in vitamin B12; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, iron, phosphorus, zinc, and vitamin B6.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.

Fish, surimi and Seeds, flaxseed are the varieties used in this article.

Infographic

Surimi vs Flax seeds infographic
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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.
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 MagnesiumMagnesium +811.6%
Contains more CalciumCalcium +2733.3%
Contains more PotassiumPotassium +625.9%
Contains more IronIron +2103.8%
Contains more CopperCopper +3712.5%
Contains more ZincZinc +1215.2%
Contains more PhosphorusPhosphorus +127.7%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +22463.6%
~equal in Selenium ~25.4µg

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.
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 +103.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +1307.1%
Contains more Vitamin B6Vitamin B6 +1476.7%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +4250%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +996.8%
Contains more ProteinProtein +20.5%
Contains more FatsFats +4584.4%
Contains more CarbsCarbs +321.6%
Contains more OtherOther +408.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -94.8%
Contains more Mono. FatMonounsaturated fat +4951.7%
Contains more Poly. FatPolyunsaturated fat +6385.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Surimi Flax seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Surimi Flax seeds DV% diff.
Polyunsaturated fat 0.443g 28.73g 189%
Vitamin B1 0.02mg 1.644mg 135%
Copper 0.032mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.011mg 2.482mg 107%
Magnesium 43mg 392mg 83%
Iron 0.26mg 5.73mg 68%
Vitamin B12 1.6µg 0µg 67%
Fats 0.9g 42.16g 63%
Phosphorus 282mg 642mg 51%
Zinc 0.33mg 4.34mg 36%
Vitamin B6 0.03mg 0.473mg 34%
Calcium 9mg 255mg 25%
Calories 99kcal 534kcal 22%
Folate 2µg 87µg 21%
Potassium 112mg 813mg 21%
Monounsaturated fat 0.149g 7.527g 18%
Vitamin B5 0.07mg 0.985mg 18%
Vitamin B3 0.22mg 3.08mg 18%
Saturated fat 0.191g 3.663g 16%
Choline 78.7mg 14%
Vitamin B2 0.021mg 0.161mg 11%
Cholesterol 30mg 0mg 10%
Carbs 6.85g 28.88g 7%
Protein 15.18g 18.29g 6%
Sodium 143mg 30mg 5%
Selenium 28.1µg 25.4µg 5%
Vitamin K 0.1µg 4.3µg 4%
Vitamin E 0.63mg 0.31mg 2%
Vitamin A 20µg 0µg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 6.85g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.092mg 0.297mg 0%
Threonine 0.734mg 0.766mg 0%
Isoleucine 0.709mg 0.896mg 0%
Leucine 1.202mg 1.235mg 0%
Lysine 1.387mg 0.862mg 0%
Methionine 0.515mg 0.37mg 0%
Phenylalanine 0.595mg 0.957mg 0%
Valine 0.77mg 1.072mg 0%
Histidine 0.35mg 0.472mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Surimi
62%
Flax seeds
Minerals Daily Need Coverage Score
37%
Surimi
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 3.472g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 113mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.