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  6. Flax seeds vs. Beef Liver raw

Flax seeds vs. Beef Liver raw — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Beef Liver raw

  • Flax seeds have more Vitamin B1, Fiber, Manganese, and Magnesium, however, Beef Liver raw is higher in Vitamin B12, Copper, Vitamin A, Vitamin B2, and Vitamin B5.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Flax seeds.

Food varieties used in this article are Seeds, flaxseed and Beef, variety meats and by-products, liver, raw.

Infographic

Flax seeds vs Beef Liver raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +159.7%
Contains more IronIron +16.9%
Contains more PhosphorusPhosphorus +65.9%
Contains less SodiumSodium -56.5%
Contains more ManganeseManganese +700.6%
Contains more CopperCopper +699.6%
Contains more SeleniumSelenium +56.3%
~equal in Zinc ~4mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 4.3% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin B1Vitamin B1 +769.8%
Contains more Vitamin KVitamin K +38.7%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1611.2%
Contains more Vitamin B3Vitamin B3 +327.8%
Contains more Vitamin B5Vitamin B5 +628.2%
Contains more Vitamin B6Vitamin B6 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +323.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +1061.4%
Contains more CarbsCarbs +642.4%
Contains more OtherOther +183.2%
Contains more ProteinProtein +11.3%
Contains more WaterWater +917.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
57% 22% 21%
Saturated Fat: Sat. Fat 1.233 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated Fat +1471.4%
Contains more Poly. FatPolyunsaturated fat +6078.5%
Contains less Sat. FatSaturated Fat -66.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Beef Liver raw
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Beef Liver raw Opinion
Calories 534kcal 135kcal Flax seeds
Protein 18.29g 20.36g Beef Liver raw
Fats 42.16g 3.63g Flax seeds
Vitamin C 0.6mg 1.3mg Beef Liver raw
Net carbs 1.58g 3.89g Beef Liver raw
Carbs 28.88g 3.89g Flax seeds
Cholesterol 0mg 275mg Flax seeds
Vitamin D 0IU 49IU Beef Liver raw
Magnesium 392mg 18mg Flax seeds
Calcium 255mg 5mg Flax seeds
Potassium 813mg 313mg Flax seeds
Iron 5.73mg 4.9mg Flax seeds
Sugar 1.55g 0g Beef Liver raw
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 9.755mg Beef Liver raw
Zinc 4.34mg 4mg Flax seeds
Phosphorus 642mg 387mg Flax seeds
Sodium 30mg 69mg Flax seeds
Vitamin A 0IU 16898IU Beef Liver raw
Vitamin A 0µg 4968µg Beef Liver raw
Vitamin E 0.31mg 0.38mg Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Manganese 2.482mg 0.31mg Flax seeds
Selenium 25.4µg 39.7µg Beef Liver raw
Vitamin B1 1.644mg 0.189mg Flax seeds
Vitamin B2 0.161mg 2.755mg Beef Liver raw
Vitamin B3 3.08mg 13.175mg Beef Liver raw
Vitamin B5 0.985mg 7.173mg Beef Liver raw
Vitamin B6 0.473mg 1.083mg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 4.3µg 3.1µg Flax seeds
Folate 87µg 290µg Beef Liver raw
Trans Fat 0.17g Flax seeds
Choline 78.7mg 333.3mg Beef Liver raw
Saturated Fat 3.663g 1.233g Beef Liver raw
Monounsaturated Fat 7.527g 0.479g Flax seeds
Polyunsaturated fat 28.73g 0.465g Flax seeds
Tryptophan 0.297mg 0.263mg Flax seeds
Threonine 0.766mg 0.869mg Beef Liver raw
Isoleucine 0.896mg 0.967mg Beef Liver raw
Leucine 1.235mg 1.91mg Beef Liver raw
Lysine 0.862mg 1.607mg Beef Liver raw
Methionine 0.37mg 0.543mg Beef Liver raw
Phenylalanine 0.957mg 1.084mg Beef Liver raw
Valine 1.072mg 1.26mg Beef Liver raw
Histidine 0.472mg 0.629mg Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.007g 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
807%
Beef Liver raw
Minerals Daily Need Coverage Score
191%
Flax seeds
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 2.43g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.