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  6. Jerky vs. Flax seeds

Jerky vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between jerky and flax seeds

  • Jerky has more vitamin B12 and zinc; however, flax seeds are richer in vitamin B1, copper, manganese, fiber, magnesium, and phosphorus.
  • Flax seeds' daily need coverage for vitamin B1 is 124% more.
  • Flax seeds contain less sodium.

The food varieties used in the comparison are Snacks, beef jerky, chopped, and formed and Seeds, flaxseed.

Infographic

Jerky 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.
Jerky
Jerky
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +86.9%
Contains more MagnesiumMagnesium +668.6%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +437.4%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2136%
Contains more SeleniumSelenium +137.4%
~equal in Iron ~5.73mg

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.
Jerky
Jerky
5
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 +58.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +54%
Contains more CholineCholine +38.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B5Vitamin B5 +504.3%
Contains more Vitamin B6Vitamin B6 +164.2%
Contains more Vitamin KVitamin K +87%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Jerky Flax seeds DV% diff.
Polyunsaturated fat 1.011g 28.73g 185%
Vitamin B1 0.154mg 1.644mg 124%
Copper 0.227mg 1.22mg 110%
Manganese 0.111mg 2.482mg 103%
Fiber 1.8g 27.3g 102%
Sodium 2081mg 30mg 89%
Magnesium 51mg 392mg 81%
Vitamin B12 0.99µg 0µg 41%
Phosphorus 407mg 642mg 34%
Zinc 8.11mg 4.34mg 34%
Saturated fat 10.85g 3.663g 33%
Protein 33.2g 18.29g 30%
Selenium 10.7µg 25.4µg 27%
Fats 25.6g 42.16g 25%
Calcium 20mg 255mg 24%
Vitamin B6 0.179mg 0.473mg 23%
Cholesterol 48mg 0mg 16%
Vitamin B5 0.163mg 0.985mg 16%
Folate 134µg 87µg 12%
Monounsaturated fat 11.305g 7.527g 9%
Vitamin B3 1.732mg 3.08mg 8%
Choline 109.1mg 78.7mg 6%
Calories 410kcal 534kcal 6%
Potassium 597mg 813mg 6%
Carbs 11g 28.88g 6%
Iron 5.42mg 5.73mg 4%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.3µg 4.3µg 2%
Vitamin B2 0.142mg 0.161mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin D 11IU 0IU 1%
Vitamin E 0.49mg 0.31mg 1%
Net carbs 9.2g 1.58g N/A
Sugar 9g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +81.5%
Contains more WaterWater +235.6%
Contains more OtherOther +84.4%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +50.2%
Contains less Sat. FatSaturated fat -66.2%
Contains more Poly. FatPolyunsaturated fat +2741.7%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.