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  6. Ground beef vs. Flax seeds

Ground beef vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between ground beef and flax seeds

  • Ground beef has more vitamin B12; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and calcium.
  • Flax seeds cover your daily vitamin B1 needs 133% more than ground beef.
  • Flax seeds have less cholesterol.

Food varieties used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Seeds, flaxseed.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +34.6%
Contains more MagnesiumMagnesium +2205.9%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +237.3%
Contains more IronIron +152.4%
Contains more CopperCopper +1444.3%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -58.9%
Contains more ManganeseManganese +27477.8%
Contains more SeleniumSelenium +33%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 B3Vitamin B3 +30.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +3123.5%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +48.3%
Contains more FolateFolate +1142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient Ground beef Flax seeds DV% diff.
Polyunsaturated fat 0.408g 28.73g 189%
Vitamin B1 0.051mg 1.644mg 133%
Copper 0.079mg 1.22mg 127%
Fiber 0g 27.3g 109%
Manganese 0.009mg 2.482mg 108%
Vitamin B12 2.49µg 0µg 104%
Magnesium 17mg 392mg 89%
Phosphorus 166mg 642mg 68%
Iron 2.27mg 5.73mg 43%
Fats 15.37g 42.16g 41%
Cholesterol 88mg 0mg 29%
Calcium 33mg 255mg 22%
Folate 7µg 87µg 20%
Potassium 241mg 813mg 17%
Calories 241kcal 534kcal 15%
Zinc 5.84mg 4.34mg 14%
Vitamin B6 0.311mg 0.473mg 12%
Saturated fat 6.073g 3.663g 11%
Selenium 19.1µg 25.4µg 11%
Protein 23.87g 18.29g 11%
Carbs 0g 28.88g 10%
Vitamin B5 0.512mg 0.985mg 9%
Vitamin B3 4.026mg 3.08mg 6%
Sodium 73mg 30mg 2%
Choline 73.2mg 78.7mg 1%
Vitamin K 2.9µg 4.3µg 1%
Monounsaturated fat 7.322g 7.527g 1%
Vitamin B2 0.171mg 0.161mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.12mg 0.31mg 1%
Net carbs 0g 1.58g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.55g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.297mg 0%
Threonine 0.923mg 0.766mg 0%
Isoleucine 1.055mg 0.896mg 0%
Leucine 1.861mg 1.235mg 0%
Lysine 1.976mg 0.862mg 0%
Methionine 0.614mg 0.37mg 0%
Phenylalanine 0.931mg 0.957mg 0%
Valine 1.172mg 1.072mg 0%
Histidine 0.775mg 0.472mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +30.5%
Contains more WaterWater +738.6%
Contains more FatsFats +174.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 -39.7%
Contains more Poly. FatPolyunsaturated fat +6941.7%
~equal in Monounsaturated fat ~7.527g

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.