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  6. Goat vs. Flax seeds

Goat vs. Flax seeds — In-Depth Nutrition Comparison

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How are goat and flax seeds different?

  • Goat is higher in vitamin B12 and vitamin B2; however, flax seeds are richer in vitamin B1, fiber, manganese, copper, magnesium, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B1 for flax seeds is 130% higher.
  • Flax seeds have less cholesterol.

Game meat, goat, cooked, roasted and Seeds, flaxseed are the varieties used in this article.

Infographic

Goat 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.
Goat
Goat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +21.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +53.6%
Contains more CopperCopper +302.6%
Contains more PhosphorusPhosphorus +219.4%
Contains less SodiumSodium -65.1%
Contains more ManganeseManganese +5809.5%
Contains more SeleniumSelenium +115.3%

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.
Goat
Goat
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 B2Vitamin B2 +278.9%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1726.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +258.3%
Contains more FolateFolate +1640%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.31mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Goat Flax seeds DV% diff.
Polyunsaturated fat 0.23g 28.73g 190%
Vitamin B1 0.09mg 1.644mg 130%
Fiber 0g 27.3g 109%
Manganese 0.042mg 2.482mg 106%
Copper 0.303mg 1.22mg 102%
Magnesium 0mg 392mg 93%
Phosphorus 201mg 642mg 63%
Fats 3.03g 42.16g 60%
Vitamin B12 1.19µg 0µg 50%
Vitamin B6 0mg 0.473mg 36%
Vitamin B2 0.61mg 0.161mg 35%
Selenium 11.8µg 25.4µg 25%
Cholesterol 75mg 0mg 25%
Iron 3.73mg 5.73mg 25%
Calcium 17mg 255mg 24%
Folate 5µg 87µg 21%
Vitamin B5 0.985mg 20%
Calories 143kcal 534kcal 20%
Protein 27.1g 18.29g 18%
Monounsaturated fat 1.36g 7.527g 15%
Potassium 405mg 813mg 12%
Saturated fat 0.93g 3.663g 12%
Carbs 0g 28.88g 10%
Zinc 5.27mg 4.34mg 8%
Vitamin B3 3.95mg 3.08mg 5%
Choline 106.4mg 78.7mg 5%
Vitamin K 1.2µg 4.3µg 3%
Sodium 86mg 30mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Vitamin E 0.34mg 0.31mg 0%
Tryptophan 0.403mg 0.297mg 0%
Threonine 1.29mg 0.766mg 0%
Isoleucine 1.371mg 0.896mg 0%
Leucine 2.258mg 1.235mg 0%
Lysine 2.016mg 0.862mg 0%
Methionine 0.726mg 0.37mg 0%
Phenylalanine 0.941mg 0.957mg 0%
Valine 1.452mg 1.072mg 0%
Histidine 0.565mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +48.2%
Contains more WaterWater +880%
Contains more FatsFats +1291.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -74.6%
Contains more Mono. FatMonounsaturated fat +453.5%
Contains more Poly. FatPolyunsaturated fat +12391.3%

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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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.