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  6. Beefsteak raw vs. Flax seeds

Beefsteak raw vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and flax seeds

  • Beefsteak raw has more vitamin B12; however, flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, iron, calcium, and folate.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.
  • Flax seeds are lower in cholesterol.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Seeds, flaxseed.

Infographic

Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 ZincZinc +22.1%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +116.8%
Contains more IronIron +186.5%
Contains more CopperCopper +1444.3%
Contains more PhosphorusPhosphorus +191.8%
Contains less SodiumSodium -45.5%
~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.
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 +13%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2092%
Contains more Vitamin KVitamin K +186.7%
Contains more FolateFolate +2800%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Flax seeds DV% diff.
Polyunsaturated fat 0.189g 28.73g 190%
Vitamin B1 0.075mg 1.644mg 131%
Copper 0.079mg 1.22mg 127%
Vitamin B12 2.69µg 0µg 112%
Fiber 0g 27.3g 109%
Manganese 2.482mg 108%
Magnesium 25mg 392mg 87%
Phosphorus 220mg 642mg 60%
Fats 5.36g 42.16g 57%
Iron 2mg 5.73mg 47%
Calcium 5mg 255mg 25%
Cholesterol 67mg 0mg 22%
Folate 3µg 87µg 21%
Calories 134kcal 534kcal 20%
Vitamin B5 0.985mg 20%
Choline 78.7mg 14%
Potassium 375mg 813mg 13%
Monounsaturated fat 2.354g 7.527g 13%
Vitamin B3 5.048mg 3.08mg 12%
Carbs 0g 28.88g 10%
Zinc 5.3mg 4.34mg 9%
Saturated fat 1.875g 3.663g 8%
Protein 21.38g 18.29g 6%
Vitamin B6 0.543mg 0.473mg 5%
Selenium 27.9µg 25.4µg 5%
Vitamin K 1.5µg 4.3µg 2%
Vitamin B2 0.182mg 0.161mg 2%
Vitamin E 0.31mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 30mg 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 A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.297mg 0%
Threonine 1.099mg 0.766mg 0%
Isoleucine 1.09mg 0.896mg 0%
Leucine 2.011mg 1.235mg 0%
Lysine 2.247mg 0.862mg 0%
Methionine 0.621mg 0.37mg 0%
Phenylalanine 0.931mg 0.957mg 0%
Valine 1.152mg 1.072mg 0%
Histidine 0.868mg 0.472mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +16.9%
Contains more WaterWater +947.8%
Contains more FatsFats +686.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1024.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -48.8%
Contains more Mono. FatMonounsaturated fat +219.8%
Contains more Poly. FatPolyunsaturated fat +15101.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.