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  6. Rib eye steak vs. Flax seeds

Rib eye steak vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between rib eye steak and flax seeds?

  • Rib eye steak is higher in vitamin B12, yet flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • The amount of cholesterol in flax seeds is lower.

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Seeds, flaxseed types in this article.

Infographic

Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +36.2%
Contains more SeleniumSelenium +16.9%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +212.7%
Contains more IronIron +155.8%
Contains more CopperCopper +1425%
Contains more PhosphorusPhosphorus +322.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +3002.5%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 +78.3%
Contains more Vitamin B3Vitamin B3 +59.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +2215.5%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +1350%
Contains more CholineCholine +61.3%
~equal in Vitamin B6 ~0.473mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Flax seeds DV% diff.
Polyunsaturated fat 1.027g 28.73g 185%
Vitamin B1 0.071mg 1.644mg 131%
Copper 0.08mg 1.22mg 127%
Fiber 0g 27.3g 109%
Manganese 0.08mg 2.482mg 104%
Magnesium 22mg 392mg 88%
Vitamin B12 2.1µg 0µg 88%
Phosphorus 152mg 642mg 70%
Iron 2.24mg 5.73mg 44%
Fats 21.81g 42.16g 31%
Saturated fat 9.684g 3.663g 27%
Cholesterol 80mg 0mg 27%
Calcium 11mg 255mg 24%
Folate 6µg 87µg 20%
Potassium 260mg 813mg 16%
Zinc 5.91mg 4.34mg 14%
Calories 291kcal 534kcal 12%
Protein 23.69g 18.29g 11%
Vitamin B3 4.908mg 3.08mg 11%
Carbs 0g 28.88g 10%
Vitamin B2 0.287mg 0.161mg 10%
Vitamin B5 0.536mg 0.985mg 9%
Selenium 29.7µg 25.4µg 8%
Monounsaturated fat 10.519g 7.527g 7%
Choline 48.8mg 78.7mg 5%
Vitamin K 1.6µg 4.3µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 0.31mg 1%
Vitamin A 8µg 0µg 1%
Sodium 54mg 30mg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Vitamin B6 0.477mg 0.473mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.297mg 0%
Threonine 1.116mg 0.766mg 0%
Isoleucine 1.103mg 0.896mg 0%
Leucine 2.041mg 1.235mg 0%
Lysine 2.269mg 0.862mg 0%
Methionine 0.641mg 0.37mg 0%
Phenylalanine 0.95mg 0.957mg 0%
Valine 1.184mg 1.072mg 0%
Histidine 0.888mg 0.472mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.007g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +29.5%
Contains more WaterWater +682.9%
Contains more FatsFats +93.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +39.8%
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +2697.5%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.