Salmon vs. Flaxseeds
Nutrition comparison of Salmon and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and flaxseeds:
- Both flaxseeds and salmon are high in calories, potassium and protein.
- Flaxseed has more thiamin and folate, however, salmon contains more niacin and Vitamin B12.
- Flaxseed is an excellent source of calcium, dietary fiber and iron.
- Salmon has 3.5 times less saturated fat than flaxseed.
- Salmon has signficantly less carbohydrates than flaxseed.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and salmon are high in calories. Flaxseed has 320% more calories than salmon - flaxseed has 534 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Flaxseeds | |
|---|---|---|
| Protein | 67% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 33% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than salmon - flaxseed has 27.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both flaxseeds and salmon are high in protein. Salmon has 12% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.5 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and flaxseeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Flaxseed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and salmon contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than flaxseed - salmon has 35ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than flaxseed - salmon has 435iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and salmon contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Flaxseeds and salmon contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and folate, however, salmon contains more niacin and Vitamin B12. Both salmon and flaxseeds contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Salmon | Flaxseeds | |
|---|---|---|
| Thiamin | 0.08 MG | 1.644 MG |
| Riboflavin | 0.105 MG | 0.161 MG |
| Niacin | 7.995 MG | 3.08 MG |
| Pantothenic acid | 1.03 MG | 0.985 MG |
| Vitamin B6 | 0.611 MG | 0.473 MG |
| Folate | 4 UG | 87 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 35 times more calcium than salmon - flaxseed has 255mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 14 times more iron than salmon - flaxseed has 5.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both flaxseeds and salmon are high in potassium. Flaxseed has 122% more potassium than salmon - flaxseed has 813mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than flaxseed per 100 grams.
| Salmon | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 22.813 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than salmon per 100 grams.
| Salmon | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.018 G | 0.007 G |
| linoleic acid | 0.081 G | 5.903 G |
| Total | 0.099 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or salmon contain more calories in 100 grams?Both flaxseeds and salmon are high in calories. Flaxseed has 320% more calories than salmon - flaxseed has 534 calories in 100g and salmon has 127 calories.
Is flaxseeds or salmon better for protein?
Both flaxseeds and salmon are high in protein. Salmon has 10% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and salmon has 20.5g of protein.
Does flaxseeds or salmon contain more calcium?
Flaxseed is a rich source of calcium and it has 35 times more calcium than salmon - flaxseed has 255mg of calcium in 100 grams and salmon has 7mg of calcium.
Does flaxseeds or salmon contain more iron?
Flaxseed is an abundant source of iron and it has 14 times more iron than salmon - flaxseed has 5.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does flaxseeds or salmon contain more potassium?
Both flaxseeds and salmon are high in potassium. Flaxseed has 120% more potassium than salmon - flaxseed has 813mg of potassium in 100 grams and salmon has 366mg of potassium.