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  6. Mackerel vs. Flax seeds

Mackerel vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between mackerel and flax seeds

  • Mackerel is richer in vitamin B12, vitamin D* and selenium, while flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, and iron.
  • Mackerel covers your daily vitamin B12 needs 500% more than flax seeds.
  • Flax seeds are lower in sodium.

Specific food types used in this comparison are Fish, mackerel, salted and Seeds, flaxseed.

Infographic

Mackerel vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +189%
Contains more MagnesiumMagnesium +553.3%
Contains more CalciumCalcium +286.4%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +309.3%
Contains more CopperCopper +1120%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +152.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +667.7%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +81.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +480%
~equal in Vitamin B3 ~3.08mg

All nutrients comparison - raw data values

Nutrient Mackerel Flax seeds DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 30mg 192%
Polyunsaturated fat 6.21g 28.73g 150%
Vitamin B1 0.02mg 1.644mg 135%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Copper 0.1mg 1.22mg 124%
Fiber 0g 27.3g 109%
Manganese 2.482mg 108%
Selenium 73.4µg 25.4µg 87%
Magnesium 60mg 392mg 79%
Phosphorus 254mg 642mg 55%
Iron 1.4mg 5.73mg 54%
Cholesterol 95mg 0mg 32%
Zinc 1.1mg 4.34mg 29%
Fats 25.1g 42.16g 26%
Vitamin B5 0.985mg 20%
Calcium 66mg 255mg 19%
Folate 15µg 87µg 18%
Saturated fat 7.148g 3.663g 16%
Vitamin E 2.38mg 0.31mg 14%
Calories 305kcal 534kcal 11%
Carbs 0g 28.88g 10%
Potassium 520mg 813mg 9%
Vitamin A 47µg 0µg 5%
Vitamin B6 0.41mg 0.473mg 5%
Choline 101.6mg 78.7mg 4%
Vitamin K 7.8µg 4.3µg 3%
Vitamin B2 0.19mg 0.161mg 2%
Monounsaturated fat 8.32g 7.527g 2%
Vitamin C 0mg 0.6mg 1%
Vitamin B3 3.3mg 3.08mg 1%
Protein 18.5g 18.29g 0%
Protein per 100 calories 6.1g 3.4g N/A
Calories per 10 g protein 165kcal 292kcal N/A
Weight per 100 calories 33g 19g N/A
Unsaturated / Saturated Fat ratio 2 9.9 N/A
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-3 (EPA) 1.619g 0g N/A
Omega-3 (DHA) 2.965g 0g N/A
Omega-3 (DPA) 0.391g 0g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +517.8%
Contains more FatsFats +68%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 -48.8%
Contains more Poly. FatPolyunsaturated fat +362.6%
~equal in Monounsaturated fat ~7.527g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.