Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Flax seeds

Beef vs. Flax seeds — In-Depth Nutrition Comparison

Compare

What are the differences between beef and flax seeds?

  • Beef is higher in vitamin B12, yet flax seeds are 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 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.
Beef
Beef
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
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 MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +131%
Contains more IronIron +88.5%
Contains more CopperCopper +1157.7%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +147.9%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +27477.8%
~equal in Selenium ~25.4µg

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
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 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +148.4%
Contains more Vitamin B3Vitamin B3 +87%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +1142.9%
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient Beef Flax seeds DV% diff.
Polyunsaturated fat 0.532g 28.73g 188%
Vitamin B12 4.21µg 0µg 175%
Vitamin B1 0.074mg 1.644mg 131%
Copper 0.097mg 1.22mg 125%
Fiber 0g 27.3g 109%
Manganese 0.009mg 2.482mg 108%
Magnesium 14mg 392mg 90%
Fats 6.54g 42.16g 55%
Phosphorus 259mg 642mg 55%
Iron 3.04mg 5.73mg 34%
Cholesterol 85mg 0mg 28%
Calcium 13mg 255mg 24%
Folate 7µg 87µg 20%
Protein 27.55g 18.29g 19%
Vitamin B2 0.4mg 0.161mg 18%
Calories 169kcal 534kcal 18%
Vitamin B3 5.76mg 3.08mg 17%
Vitamin B6 0.669mg 0.473mg 15%
Potassium 352mg 813mg 14%
Monounsaturated fat 2.734g 7.527g 12%
Vitamin B5 0.481mg 0.985mg 10%
Carbs 0g 28.88g 10%
Zinc 3.7mg 4.34mg 6%
Saturated fat 2.595g 3.663g 5%
Vitamin K 1.6µg 4.3µg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 54mg 30mg 1%
Choline 75.6mg 78.7mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.55g N/A
Vitamin E 0.25mg 0.31mg 0%
Vitamin A 2µg 0µg 0%
Selenium 25.4µg 25.4µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.297mg 0%
Threonine 1.534mg 0.766mg 0%
Isoleucine 1.52mg 0.896mg 0%
Leucine 2.833mg 1.235mg 0%
Lysine 3.178mg 0.862mg 0%
Methionine 0.871mg 0.37mg 0%
Phenylalanine 1.299mg 0.957mg 0%
Valine 1.603mg 1.072mg 0%
Histidine 1.244mg 0.472mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.007g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
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 ProteinProtein +50.6%
Contains more WaterWater +844.1%
Contains more FatsFats +544.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1755%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 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 -29.2%
Contains more Mono. FatMonounsaturated fat +175.3%
Contains more Poly. FatPolyunsaturated fat +5300.4%

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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 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.