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Flax vs. Beef — In-Depth Nutrition Comparison

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How are Flax and Beef different?

  • Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Calcium, while Beef is higher in Vitamin B12.
  • Flax covers your daily need of Vitamin B1 133% more than Beef.

Seeds, flaxseed and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types were used in this article.

Infographic

Flax vs Beef 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.
Flax
9
:
1
Beef
Contains more Calcium +1316.7%
Contains more Iron +120.4%
Contains more Magnesium +1766.7%
Contains more Phosphorus +224.2%
Contains more Potassium +155.7%
Contains less Sodium -58.3%
Contains more Copper +1335.3%
Contains more Manganese +20583.3%
Contains more Selenium +18.1%
Contains more Zinc +45.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Calcium +1316.7%
Contains more Iron +120.4%
Contains more Magnesium +1766.7%
Contains more Phosphorus +224.2%
Contains more Potassium +155.7%
Contains less Sodium -58.3%
Contains more Copper +1335.3%
Contains more Manganese +20583.3%
Contains more Selenium +18.1%
Contains more Zinc +45.4%

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.
Flax
7
:
4
Beef
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3473.9%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +23.8%
Contains more Folate +866.7%
Contains more Vitamin K +258.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.176
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3473.9%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +23.8%
Contains more Folate +866.7%
Contains more Vitamin K +258.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.176

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
3
:
2
Beef
Contains more Fats +173.6%
Contains more Carbs +∞%
Contains more Other +445.6%
Contains more Protein +41.8%
Contains more Water +733%
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Fats +173.6%
Contains more Carbs +∞%
Contains more Other +445.6%
Contains more Protein +41.8%
Contains more Water +733%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
3
:
0
Beef
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +5836%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +5836%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Beef Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 25.93g Beef
Fats 42.16g 15.41g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 250kcal Flax
Sugar 1.55g 0g Beef
Fiber 27.3g 0g Flax
Calcium 255mg 18mg Flax
Iron 5.73mg 2.6mg Flax
Magnesium 392mg 21mg Flax
Phosphorus 642mg 198mg Flax
Potassium 813mg 318mg Flax
Sodium 30mg 72mg Flax
Zinc 4.34mg 6.31mg Beef
Copper 1.22mg 0.085mg Flax
Manganese 2.482mg 0.012mg Flax
Selenium 25.4µg 21.5µg Flax
Vitamin A 0IU 9IU Beef
Vitamin A RAE 0µg 3µg Beef
Vitamin E 0.31mg 0.12mg Flax
Vitamin D 0IU 2IU Beef
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.046mg Flax
Vitamin B2 0.161mg 0.176mg Beef
Vitamin B3 3.08mg 5.378mg Beef
Vitamin B5 0.985mg 0.658mg Flax
Vitamin B6 0.473mg 0.382mg Flax
Folate 87µg 9µg Flax
Vitamin B12 0µg 2.64µg Beef
Vitamin K 4.3µg 1.2µg Flax
Tryptophan 0.297mg 0.094mg Flax
Threonine 0.766mg 0.72mg Flax
Isoleucine 0.896mg 0.822mg Flax
Leucine 1.235mg 1.45mg Beef
Lysine 0.862mg 1.54mg Beef
Methionine 0.37mg 0.478mg Beef
Phenylalanine 0.957mg 0.725mg Flax
Valine 1.072mg 0.914mg Flax
Histidine 0.472mg 0.604mg Beef
Cholesterol 0mg 88mg Flax
Trans Fat 0.572g Flax
Saturated Fat 3.663g 5.895g Flax
Omega-3 - DHA 0g 0.001g Beef
Omega-3 - EPA 0g 0.003g Beef
Omega-3 - DPA 0g 0.016g Beef
Monounsaturated Fat 7.527g 6.668g Flax
Polyunsaturated fat 28.73g 0.484g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Beef
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
63%
Flax
52%
Beef
Minerals Daily Need Coverage Score
191%
Flax
56%
Beef

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.232g)
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 glycemic index?
Beef
Beef is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.