Flaxseed Oil vs. Salmon
Nutrition comparison of Flaxseed Oil and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and salmon:
- Both flaxseed oil and salmon are high in calories.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and salmon are high in calories. Flaxseed oil has 596% more calories than salmon - flaxseed oil has 884 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, flaxseed oil is much lighter in protein, much heavier in fat and similar to salmon for carbs. Flaxseed oil has a macronutrient ratio of 0:0:100 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Salmon | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Salmon is an excellent source of protein and it has 185 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and salmon has 91% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both flaxseed oil and salmon are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Flaxseed oil has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and flaxseed oil does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than flaxseed oil - salmon has 35ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than flaxseed oil - salmon has 435iu of Vitamin D per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and salmon contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Flaxseed oil and salmon contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Flaxseed Oil | Salmon | |
|---|---|---|
| Thiamin | ~ | 0.08 MG |
| Riboflavin | ~ | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Flaxseed oil and salmon contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Salmon has more iron than flaxseed oil - salmon has 0.38mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Salmon is an excellent source of potassium and it has more potassium than flaxseed oil - salmon has 366mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than flaxseed oil per 100 grams.
| Flaxseed Oil | Salmon | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 53.368 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than salmon per 100 grams.
| Flaxseed Oil | Salmon | |
|---|---|---|
| other omega 6 | 0.015 G | 0.004 G |
| linoleic acid | 14.327 G | 0.081 G |
| Total | 14.342 G | 0.085 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.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Salmon (Fish, salmon, pink, raw) .
Flaxseed Oil g
()
|
Daily Values (%) |
Salmon 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 flaxseed oil or salmon contain more calories in 100 grams?Both flaxseed oil and salmon are high in calories. Flaxseed oil has 600% more calories than salmon - flaxseed oil has 884 calories in 100g and salmon has 127 calories.
Is flaxseed oil or salmon better for protein?
Salmon is a fantastic source of protein and it has 185 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and salmon has 20.5g of protein.
Does salmon or flaxseed oil contain more potassium?
Salmon is a rich source of potassium and it has more potassium than flaxseed oil - salmon has 366mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.