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Swordfish vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between swordfish and flax seeds

  • Swordfish is higher in vitamin D, selenium, and vitamin B12; however, flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus.
  • Flax seeds' daily need coverage for copper is 130% higher.

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

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +169.7%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +62.9%
Contains more IronIron +1173.3%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +456.4%
Contains more PhosphorusPhosphorus +111.2%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +18992.3%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 +677.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +200.5%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1747.2%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +4250%
~equal in Choline ~78.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 ProteinProtein +28.2%
Contains more WaterWater +880.7%
Contains more FatsFats +431.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +930.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 -47.8%
Contains more Mono. FatMonounsaturated fat +112.4%
Contains more Poly. FatPolyunsaturated fat +2000.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Flax seeds DV% diff.
Polyunsaturated fat 1.368g 28.73g 182%
Vitamin B1 0.089mg 1.644mg 130%
Copper 0.046mg 1.22mg 130%
Fiber 0g 27.3g 109%
Manganese 0.013mg 2.482mg 107%
Magnesium 35mg 392mg 85%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Selenium 68.5µg 25.4µg 78%
Vitamin B12 1.62µg 0µg 68%
Iron 0.45mg 5.73mg 66%
Fats 7.93g 42.16g 53%
Phosphorus 304mg 642mg 48%
Vitamin B3 9.254mg 3.08mg 39%
Zinc 0.78mg 4.34mg 32%
Cholesterol 78mg 0mg 26%
Calcium 6mg 255mg 25%
Folate 2µg 87µg 21%
Calories 172kcal 534kcal 18%
Vitamin E 2.41mg 0.31mg 14%
Vitamin B6 0.615mg 0.473mg 11%
Vitamin B5 0.417mg 0.985mg 11%
Carbs 0g 28.88g 10%
Protein 23.45g 18.29g 10%
Monounsaturated fat 3.544g 7.527g 10%
Potassium 499mg 813mg 9%
Saturated fat 1.911g 3.663g 8%
Vitamin B2 0.063mg 0.161mg 8%
Vitamin A 43µg 0µg 5%
Vitamin K 0.1µg 4.3µg 4%
Sodium 97mg 30mg 3%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 0.056g N/A
Choline 77.5mg 78.7mg 0%
Tryptophan 0.265mg 0.297mg 0%
Threonine 1.035mg 0.766mg 0%
Isoleucine 1.088mg 0.896mg 0%
Leucine 1.919mg 1.235mg 0%
Lysine 2.168mg 0.862mg 0%
Methionine 0.699mg 0.37mg 0%
Phenylalanine 0.922mg 0.957mg 0%
Valine 1.216mg 1.072mg 0%
Histidine 0.695mg 0.472mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish 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
72%
Swordfish
62%
Flax seeds
Minerals Daily Need Coverage Score
64%
Swordfish
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.752g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 67mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.