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.
Detailed nutritional comparison of flaxseed oil and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Flaxseed Oil src
Image of Salmon src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseed Oil or Salmon .

Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Salmon (Fish, salmon, pink, raw) .

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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.