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  6. Tuna vs. Flax seeds

Tuna vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between tuna and flax seeds

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

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

Infographic

Tuna 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.
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%
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 +326%
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%

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.
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%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +616.6%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin E ~0.31mg
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +59.4%
Contains more WaterWater +891.1%
Contains more FatsFats +7045.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -94.4%
Contains more Mono. FatMonounsaturated fat +5354.3%
Contains more Poly. FatPolyunsaturated fat +16317.1%

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