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.
Detailed nutritional comparison of salmon and flaxseeds 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: Salmon (Fish, salmon, pink, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Flaxseeds src

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, 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, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Flaxseeds
Protein 67% 13%
Carbohydrates ~ 20%
Fat 33% 67%
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 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 Salmon or Flaxseeds .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Flaxseeds (Seeds, flaxseed) .

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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.

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