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  6. Flax vs. Beef Liver raw

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

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A recap on differences between Flax and Beef Liver raw

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

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

Infographic

Flax 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.
Flax
Flax
8
:
2
Beef Liver raw
Beef Liver raw
Contains more Calcium +5000%
Contains more Iron +16.9%
Contains more Magnesium +2077.8%
Contains more Phosphorus +65.9%
Contains more Potassium +159.7%
Contains less Sodium -56.5%
Contains more Manganese +700.6%
Contains more Copper +699.6%
Contains more Selenium +56.3%
Equal in Zinc - 4
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Contains more Calcium +5000%
Contains more Iron +16.9%
Contains more Magnesium +2077.8%
Contains more Phosphorus +65.9%
Contains more Potassium +159.7%
Contains less Sodium -56.5%
Contains more Manganese +700.6%
Contains more Copper +699.6%
Contains more Selenium +56.3%
Equal in Zinc - 4

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.
Flax
Flax
2
:
10
Beef Liver raw
Beef Liver raw
Contains more Vitamin B1 +769.8%
Contains more Vitamin K +38.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +1611.2%
Contains more Vitamin B3 +327.8%
Contains more Vitamin B5 +628.2%
Contains more Vitamin B6 +129%
Contains more Folate +233.3%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Contains more Vitamin B1 +769.8%
Contains more Vitamin K +38.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +1611.2%
Contains more Vitamin B3 +327.8%
Contains more Vitamin B5 +628.2%
Contains more Vitamin B6 +129%
Contains more Folate +233.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Beef Liver raw
Beef Liver raw
Contains more Fats +1061.4%
Contains more Carbs +642.4%
Contains more Other +183.2%
Contains more Protein +11.3%
Contains more Water +917.4%
Flax
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
Beef Liver raw
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 Fats +1061.4%
Contains more Carbs +642.4%
Contains more Other +183.2%
Contains more Protein +11.3%
Contains more Water +917.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Beef Liver raw
Beef Liver raw
Contains more Monounsaturated Fat +1471.4%
Contains more Polyunsaturated fat +6078.5%
Contains less Saturated Fat -66.3%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Contains more Monounsaturated Fat +1471.4%
Contains more Polyunsaturated fat +6078.5%
Contains less Saturated 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 Beef Liver raw
Lower in Sodium ok
Lower in Cholesterol 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 Beef Liver raw Opinion
Net carbs 1.58g 3.89g Beef Liver raw
Protein 18.29g 20.36g Beef Liver raw
Fats 42.16g 3.63g Flax
Carbs 28.88g 3.89g Flax
Calories 534kcal 135kcal Flax
Sugar 1.55g 0g Beef Liver raw
Fiber 27.3g 0g Flax
Calcium 255mg 5mg Flax
Iron 5.73mg 4.9mg Flax
Magnesium 392mg 18mg Flax
Phosphorus 642mg 387mg Flax
Potassium 813mg 313mg Flax
Sodium 30mg 69mg Flax
Zinc 4.34mg 4mg Flax
Copper 1.22mg 9.755mg Beef Liver raw
Manganese 2.482mg 0.31mg Flax
Selenium 25.4µg 39.7µg Beef Liver raw
Vitamin A 0IU 16898IU Beef Liver raw
Vitamin A RAE 0µg 4968µg Beef Liver raw
Vitamin E 0.31mg 0.38mg Beef Liver raw
Vitamin D 0IU 49IU Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Vitamin C 0.6mg 1.3mg Beef Liver raw
Vitamin B1 1.644mg 0.189mg Flax
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
Folate 87µg 290µg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 4.3µg 3.1µg Flax
Tryptophan 0.297mg 0.263mg Flax
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
Cholesterol 0mg 275mg Flax
Trans Fat 0.17g Flax
Saturated Fat 3.663g 1.233g Beef Liver raw
Monounsaturated Fat 7.527g 0.479g Flax
Polyunsaturated fat 28.73g 0.465g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Beef Liver raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
859%
Beef Liver raw
Minerals Daily Need Coverage Score
191%
Flax
402%
Beef Liver raw

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 275mg)
Which food is richer in minerals?
Flax
Flax 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 - 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.