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  6. Beef Liver raw vs. Flax

Beef Liver raw vs. Flax — In-Depth Nutrition Comparison

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A recap on differences between Beef Liver raw and Flax

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, and Vitamin B5, however, Flax is higher in Vitamin B1, Fiber, Manganese, and Magnesium.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Flax.
  • Flax has less Cholesterol.

Food varieties used in this article are Beef, variety meats and by-products, liver, raw and Seeds, flaxseed.

Infographic

Beef Liver raw vs Flax infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef Liver raw
Beef Liver raw
2
:
8
Flax
Flax
Contains more Copper +699.6%
Contains more Selenium +56.3%
Contains more Calcium +5000%
Contains more Iron +16.9%
Contains more Magnesium +2077.8%
Contains more Phosphorus +65.9%
Contains more Potassium +159.7%
Contains less Sodium -56.5%
Contains more Manganese +700.6%
Equal in Zinc - 4.34
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Copper +699.6%
Contains more Selenium +56.3%
Contains more Calcium +5000%
Contains more Iron +16.9%
Contains more Magnesium +2077.8%
Contains more Phosphorus +65.9%
Contains more Potassium +159.7%
Contains less Sodium -56.5%
Contains more Manganese +700.6%
Equal in Zinc - 4.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef Liver raw
Beef Liver raw
10
:
2
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +22.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +1611.2%
Contains more Vitamin B3 +327.8%
Contains more Vitamin B5 +628.2%
Contains more Vitamin B6 +129%
Contains more Folate +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +769.8%
Contains more Vitamin K +38.7%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +1611.2%
Contains more Vitamin B3 +327.8%
Contains more Vitamin B5 +628.2%
Contains more Vitamin B6 +129%
Contains more Folate +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +769.8%
Contains more Vitamin K +38.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
3
Flax
Flax
Contains more Protein +11.3%
Contains more Water +917.4%
Contains more Fats +1061.4%
Contains more Carbs +642.4%
Contains more Other +183.2%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Flax
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 Protein +11.3%
Contains more Water +917.4%
Contains more Fats +1061.4%
Contains more Carbs +642.4%
Contains more Other +183.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
1
:
2
Flax
Flax
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +1471.4%
Contains more Polyunsaturated fat +6078.5%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +1471.4%
Contains more Polyunsaturated fat +6078.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Flax
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Flax Opinion
Net carbs 3.89g 1.58g Beef Liver raw
Protein 20.36g 18.29g Beef Liver raw
Fats 3.63g 42.16g Flax
Carbs 3.89g 28.88g Flax
Calories 135kcal 534kcal Flax
Sugar 0g 1.55g Beef Liver raw
Fiber 0g 27.3g Flax
Calcium 5mg 255mg Flax
Iron 4.9mg 5.73mg Flax
Magnesium 18mg 392mg Flax
Phosphorus 387mg 642mg Flax
Potassium 313mg 813mg Flax
Sodium 69mg 30mg Flax
Zinc 4mg 4.34mg Flax
Copper 9.755mg 1.22mg Beef Liver raw
Manganese 0.31mg 2.482mg Flax
Selenium 39.7µg 25.4µg Beef Liver raw
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 0.31mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 0.6mg Beef Liver raw
Vitamin B1 0.189mg 1.644mg Flax
Vitamin B2 2.755mg 0.161mg Beef Liver raw
Vitamin B3 13.175mg 3.08mg Beef Liver raw
Vitamin B5 7.173mg 0.985mg Beef Liver raw
Vitamin B6 1.083mg 0.473mg Beef Liver raw
Folate 290µg 87µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 4.3µg Flax
Tryptophan 0.263mg 0.297mg Flax
Threonine 0.869mg 0.766mg Beef Liver raw
Isoleucine 0.967mg 0.896mg Beef Liver raw
Leucine 1.91mg 1.235mg Beef Liver raw
Lysine 1.607mg 0.862mg Beef Liver raw
Methionine 0.543mg 0.37mg Beef Liver raw
Phenylalanine 1.084mg 0.957mg Beef Liver raw
Valine 1.26mg 1.072mg Beef Liver raw
Histidine 0.629mg 0.472mg Beef Liver raw
Cholesterol 275mg 0mg Flax
Trans Fat 0.17g Flax
Saturated Fat 1.233g 3.663g Beef Liver raw
Monounsaturated Fat 0.479g 7.527g Flax
Polyunsaturated fat 0.465g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.01g 0.007g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
859%
Beef Liver raw
63%
Flax
Minerals Daily Need Coverage Score
402%
Beef Liver raw
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 275mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 2.43g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Flax - 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.