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  6. Flank steak vs. Flax seeds

Flank steak vs. Flax seeds — In-Depth Nutrition Comparison

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How are flank steak and flax seeds different?

  • Flank steak is richer in vitamin B12 and vitamin B3, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron.
  • Flax seeds cover your daily need for vitamin B1, 131% more than flank steak.
  • Flax seeds are lower in cholesterol.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Seeds, flaxseed types were used in this article.

Infographic

Flank steak vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +12.9%
Contains more SeleniumSelenium +15.7%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +229.3%
Contains more CopperCopper +1387.8%
Contains more PhosphorusPhosphorus +205.7%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +27477.8%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 EVitamin E +22.6%
Contains more Vitamin B3Vitamin B3 +139.1%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +33.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2092%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +866.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Flax seeds DV% diff.
Polyunsaturated fat 0.322g 28.73g 189%
Vitamin B1 0.075mg 1.644mg 131%
Copper 0.082mg 1.22mg 126%
Fiber 0g 27.3g 109%
Manganese 0.009mg 2.482mg 108%
Magnesium 23mg 392mg 88%
Vitamin B12 1.63µg 0µg 68%
Phosphorus 210mg 642mg 62%
Fats 8.23g 42.16g 52%
Iron 1.74mg 5.73mg 50%
Vitamin B3 7.363mg 3.08mg 27%
Cholesterol 79mg 0mg 26%
Calcium 20mg 255mg 24%
Folate 9µg 87µg 20%
Protein 27.66g 18.29g 19%
Calories 192kcal 534kcal 17%
Potassium 339mg 813mg 14%
Monounsaturated fat 3.317g 7.527g 11%
Carbs 0g 28.88g 10%
Vitamin B5 0.545mg 0.985mg 9%
Vitamin B6 0.579mg 0.473mg 8%
Selenium 29.4µg 25.4µg 7%
Zinc 4.9mg 4.34mg 5%
Choline 105.4mg 78.7mg 5%
Vitamin K 1.4µg 4.3µg 2%
Vitamin B2 0.133mg 0.161mg 2%
Sodium 56mg 30mg 1%
Saturated fat 3.395g 3.663g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Vitamin E 0.38mg 0.31mg 0%
Tryptophan 0.182mg 0.297mg 0%
Threonine 1.105mg 0.766mg 0%
Isoleucine 1.259mg 0.896mg 0%
Leucine 2.201mg 1.235mg 0%
Lysine 2.338mg 0.862mg 0%
Methionine 0.72mg 0.37mg 0%
Phenylalanine 1.093mg 0.957mg 0%
Valine 1.372mg 1.072mg 0%
Histidine 0.883mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +51.2%
Contains more WaterWater +822%
Contains more FatsFats +412.3%
Contains more CarbsCarbs +∞%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 more Mono. FatMonounsaturated fat +126.9%
Contains more Poly. FatPolyunsaturated fat +8822.4%
~equal in Saturated fat ~3.663g

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.