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  6. Beef Liver raw vs. Flax seeds

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

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A recap on differences between Beef Liver raw and Flax seeds

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A, Vitamin B2, and Vitamin B5, however, Flax seeds are higher in Vitamin B1, Fiber, Manganese, and Magnesium.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Flax seeds.
  • Flax seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CopperCopper +699.6%
Contains more SeleniumSelenium +56.3%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +159.7%
Contains more IronIron +16.9%
Contains more PhosphorusPhosphorus +65.9%
Contains less SodiumSodium -56.5%
Contains more ManganeseManganese +700.6%
~equal in Zinc ~4.34mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1611.2%
Contains more Vitamin B3Vitamin B3 +327.8%
Contains more Vitamin B5Vitamin B5 +628.2%
Contains more Vitamin B6Vitamin B6 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +323.5%
Contains more Vitamin B1Vitamin B1 +769.8%
Contains more Vitamin KVitamin K +38.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 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 ProteinProtein +11.3%
Contains more WaterWater +917.4%
Contains more FatsFats +1061.4%
Contains more CarbsCarbs +642.4%
Contains more OtherOther +183.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated Fat: Sat. Fat 1.233 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -66.3%
Contains more Mono. FatMonounsaturated Fat +1471.4%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Cholesterol ok
Lower in Sodium 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 seeds Opinion
Calories 135kcal 534kcal Flax seeds
Protein 20.36g 18.29g Beef Liver raw
Fats 3.63g 42.16g Flax seeds
Vitamin C 1.3mg 0.6mg Beef Liver raw
Net carbs 3.89g 1.58g Beef Liver raw
Carbs 3.89g 28.88g Flax seeds
Cholesterol 275mg 0mg Flax seeds
Vitamin D 49IU 0IU Beef Liver raw
Magnesium 18mg 392mg Flax seeds
Calcium 5mg 255mg Flax seeds
Potassium 313mg 813mg Flax seeds
Iron 4.9mg 5.73mg Flax seeds
Sugar 0g 1.55g Beef Liver raw
Fiber 0g 27.3g Flax seeds
Copper 9.755mg 1.22mg Beef Liver raw
Zinc 4mg 4.34mg Flax seeds
Phosphorus 387mg 642mg Flax seeds
Sodium 69mg 30mg Flax seeds
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 0.31mg Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Manganese 0.31mg 2.482mg Flax seeds
Selenium 39.7µg 25.4µg Beef Liver raw
Vitamin B1 0.189mg 1.644mg Flax seeds
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
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 4.3µg Flax seeds
Folate 290µg 87µg Beef Liver raw
Trans Fat 0.17g Flax seeds
Choline 333.3mg 78.7mg Beef Liver raw
Saturated Fat 1.233g 3.663g Beef Liver raw
Monounsaturated Fat 0.479g 7.527g Flax seeds
Polyunsaturated fat 0.465g 28.73g Flax seeds
Tryptophan 0.263mg 0.297mg Flax seeds
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
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g 0.007g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
807%
Beef Liver raw
62%
Flax seeds
Minerals Daily Need Coverage Score
402%
Beef Liver raw
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.