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  6. Beef vs. Seed

Beef vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Beef and Seed

  • Beef has more Vitamin B12, however, Seed is higher in Fiber, Manganese, Copper, Phosphorus, Magnesium, Calcium, Iron, Selenium, and Vitamin B1.
  • Beef covers your daily need of Vitamin B12 175% more than Seed.

These are the specific foods used in this comparison Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Seeds, chia seeds, dried.

Infographic

Beef vs Seed 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
Beef
0
:
10
Seed
Seed
Contains more Calcium +4753.8%
Contains more Iron +153.9%
Contains more Magnesium +2292.9%
Contains more Phosphorus +232%
Contains more Potassium +15.6%
Contains less Sodium -70.4%
Contains more Zinc +23.8%
Contains more Copper +852.6%
Contains more Manganese +30155.6%
Contains more Selenium +117.3%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +4753.8%
Contains more Iron +153.9%
Contains more Magnesium +2292.9%
Contains more Phosphorus +232%
Contains more Potassium +15.6%
Contains less Sodium -70.4%
Contains more Zinc +23.8%
Contains more Copper +852.6%
Contains more Manganese +30155.6%
Contains more Selenium +117.3%

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
Beef
6
:
6
Seed
Seed
Contains more Vitamin B2 +135.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +800%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +53.3%
Contains more Folate +600%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +800%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +53.3%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Seed
Seed
Contains more Protein +66.6%
Contains more Water +1032.9%
Contains more Fats +370%
Contains more Carbs +∞%
Contains more Other +2300%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +66.6%
Contains more Water +1032.9%
Contains more Fats +370%
Contains more Carbs +∞%
Contains more Other +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Seed
Seed
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +18.4%
Contains more Polyunsaturated fat +4348.3%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +18.4%
Contains more Polyunsaturated fat +4348.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Seed Opinion
Net carbs 0g 7.72g Seed
Protein 27.55g 16.54g Beef
Fats 6.54g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 169kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 13mg 631mg Seed
Iron 3.04mg 7.72mg Seed
Magnesium 14mg 335mg Seed
Phosphorus 259mg 860mg Seed
Potassium 352mg 407mg Seed
Sodium 54mg 16mg Seed
Zinc 3.7mg 4.58mg Seed
Copper 0.097mg 0.924mg Seed
Manganese 0.009mg 2.723mg Seed
Selenium 25.4µg 55.2µg Seed
Vitamin A 6IU 54IU Seed
Vitamin A RAE 2µg Beef
Vitamin E 0.25mg 0.5mg Seed
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.074mg 0.62mg Seed
Vitamin B2 0.4mg 0.17mg Beef
Vitamin B3 5.76mg 8.83mg Seed
Vitamin B5 0.481mg Beef
Vitamin B6 0.669mg Beef
Folate 7µg 49µg Seed
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.436mg Seed
Threonine 1.534mg 0.709mg Beef
Isoleucine 1.52mg 0.801mg Beef
Leucine 2.833mg 1.371mg Beef
Lysine 3.178mg 0.97mg Beef
Methionine 0.871mg 0.588mg Beef
Phenylalanine 1.299mg 1.016mg Beef
Valine 1.603mg 0.95mg Beef
Histidine 1.244mg 0.531mg Beef
Cholesterol 85mg 0mg Seed
Trans Fat 0.375g 0.14g Seed
Saturated Fat 2.595g 3.33g Beef
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 2.309g Beef
Polyunsaturated fat 0.532g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g 5.835g Seed
Omega-3 - ALA 0.013g 17.83g Seed
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
79%
Beef
35%
Seed
Minerals Daily Need Coverage Score
55%
Beef
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.735g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.