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Beef vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Beef and Flax?

  • Beef is higher in Vitamin B12, yet Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Calcium.
  • Beef's daily need coverage for Vitamin B12 is 175% more.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Seeds, flaxseed types in this article.

Infographic

Beef vs Flax infographic
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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
0
:
9
Flax
Contains more Calcium +1861.5%
Contains more Iron +88.5%
Contains more Magnesium +2700%
Contains more Phosphorus +147.9%
Contains more Potassium +131%
Contains less Sodium -44.4%
Contains more Zinc +17.3%
Contains more Copper +1157.7%
Contains more Manganese +27477.8%
Equal in Selenium - 25.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +1861.5%
Contains more Iron +88.5%
Contains more Magnesium +2700%
Contains more Phosphorus +147.9%
Contains more Potassium +131%
Contains less Sodium -44.4%
Contains more Zinc +17.3%
Contains more Copper +1157.7%
Contains more Manganese +27477.8%
Equal in Selenium - 25.4

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
6
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +87%
Contains more Vitamin B6 +41.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2121.6%
Contains more Vitamin B5 +104.8%
Contains more Folate +1142.9%
Contains more Vitamin K +168.8%
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%
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 D +∞%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +87%
Contains more Vitamin B6 +41.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +24%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2121.6%
Contains more Vitamin B5 +104.8%
Contains more Folate +1142.9%
Contains more Vitamin K +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
:
3
Flax
Contains more Protein +50.6%
Contains more Water +844.1%
Contains more Fats +544.6%
Contains more Carbs +∞%
Contains more Other +1755%
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
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 +50.6%
Contains more Water +844.1%
Contains more Fats +544.6%
Contains more Carbs +∞%
Contains more Other +1755%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
:
2
Flax
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +175.3%
Contains more Polyunsaturated fat +5300.4%
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +175.3%
Contains more Polyunsaturated fat +5300.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef 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 Equal

All nutrients comparison - raw data values

Nutrient Beef Flax Opinion
Net carbs 0g 1.58g Flax
Protein 27.55g 18.29g Beef
Fats 6.54g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 169kcal 534kcal Flax
Sugar 0g 1.55g Beef
Fiber 0g 27.3g Flax
Calcium 13mg 255mg Flax
Iron 3.04mg 5.73mg Flax
Magnesium 14mg 392mg Flax
Phosphorus 259mg 642mg Flax
Potassium 352mg 813mg Flax
Sodium 54mg 30mg Flax
Zinc 3.7mg 4.34mg Flax
Copper 0.097mg 1.22mg Flax
Manganese 0.009mg 2.482mg Flax
Selenium 25.4µg 25.4µg
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.31mg Flax
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.074mg 1.644mg Flax
Vitamin B2 0.4mg 0.161mg Beef
Vitamin B3 5.76mg 3.08mg Beef
Vitamin B5 0.481mg 0.985mg Flax
Vitamin B6 0.669mg 0.473mg Beef
Folate 7µg 87µg Flax
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 4.3µg Flax
Tryptophan 0.359mg 0.297mg Beef
Threonine 1.534mg 0.766mg Beef
Isoleucine 1.52mg 0.896mg Beef
Leucine 2.833mg 1.235mg Beef
Lysine 3.178mg 0.862mg Beef
Methionine 0.871mg 0.37mg Beef
Phenylalanine 1.299mg 0.957mg Beef
Valine 1.603mg 1.072mg Beef
Histidine 1.244mg 0.472mg Beef
Cholesterol 85mg 0mg Flax
Trans Fat 0.375g Flax
Saturated Fat 2.595g 3.663g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 7.527g Flax
Polyunsaturated fat 0.532g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.002g 0.007g Flax
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
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 Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
63%
Flax
Minerals Daily Need Coverage Score
55%
Beef
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 1.068g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef
Beef is cheaper (difference - $3)
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. 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.