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Flax seeds vs. Beef noodle soup — In-Depth Nutrition Comparison

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How are flax seeds and beef noodle soup different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, vitamin B6, and zinc than beef noodle soup.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds contain 131 times more magnesium than beef noodle soup. While flax seeds contain 392mg of magnesium, beef noodle soup contains only 3mg.

Seeds, flaxseed and Soup, beef noodle, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Flax seeds vs Beef noodle soup 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 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 2.1% 2.4% 3.5% 17% 20% 17% 8.1% 42% 14% 16%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +1932.5%
Contains more IronIron +1202.3%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +3278.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +2177.1%
Contains more SeleniumSelenium +746.7%

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 0.67% 1.7% 10% 0% 7% 5.5% 8% 4.8% 3.5% 10% 2% 6% 3.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +5771.4%
Contains more Vitamin B2Vitamin B2 +570.8%
Contains more Vitamin B3Vitamin B3 +624.7%
Contains more Vitamin B5Vitamin B5 +1131.3%
Contains more Vitamin B6Vitamin B6 +3053.3%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +987.5%
Contains more CholineCholine +1024.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
2% 4% 92%
Protein: 1.93 g
Fats: 1.23 g
Carbs: 3.58 g
Water: 92.16 g
Other: 1.1 g
Contains more ProteinProtein +847.7%
Contains more FatsFats +3327.6%
Contains more CarbsCarbs +706.7%
Contains more OtherOther +237.3%
Contains more WaterWater +1224.1%

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
40% 43% 17%
Saturated fat: Sat. Fat 0.455 g
Monounsaturated fat: Mono. Fat 0.495 g
Polyunsaturated fat: Poly. Fat 0.195 g
Contains more Mono. FatMonounsaturated fat +1420.6%
Contains more Poly. FatPolyunsaturated fat +14633.3%
Contains less Sat. FatSaturated fat -87.6%

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 noodle soup
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax seeds Beef noodle soup DV% diff.
Polyunsaturated fat 28.73g 0.195g 190%
Vitamin B1 1.644mg 0.028mg 135%
Copper 1.22mg 0.06mg 129%
Fiber 27.3g 0.3g 108%
Manganese 2.482mg 0.109mg 103%
Magnesium 392mg 3mg 93%
Phosphorus 642mg 19mg 89%
Iron 5.73mg 0.44mg 66%
Fats 42.16g 1.23g 63%
Selenium 25.4µg 3µg 41%
Vitamin B6 0.473mg 0.015mg 35%
Zinc 4.34mg 0.62mg 34%
Protein 18.29g 1.93g 33%
Calories 534kcal 34kcal 25%
Calcium 255mg 8mg 25%
Potassium 813mg 40mg 23%
Folate 87µg 8µg 20%
Vitamin B5 0.985mg 0.08mg 18%
Monounsaturated fat 7.527g 0.495g 18%
Vitamin B3 3.08mg 0.425mg 17%
Saturated fat 3.663g 0.455g 15%
Choline 78.7mg 7mg 13%
Sodium 30mg 325mg 13%
Vitamin B2 0.161mg 0.024mg 11%
Carbs 28.88g 3.58g 8%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 4.3µg 0.8µg 3%
Vitamin E 0.31mg 0.5mg 1%
Cholesterol 0mg 2mg 1%
Vitamin A 0µg 5µg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 3.28g N/A
Sugar 1.55g 1.03g 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

Which food is preferable for your diet?

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

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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
5%
Beef noodle soup
Minerals Daily Need Coverage Score
191%
Flax seeds
14%
Beef noodle soup

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 295mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Beef noodle soup
Beef noodle soup is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated fat?
Beef noodle soup
Beef noodle soup is lower in Saturated fat (difference - 3.208g)
Which food is lower in glycemic index?
Beef noodle soup
Beef noodle soup is lower in glycemic index (difference - 42)
Which food is cheaper?
Beef noodle soup
Beef noodle soup is cheaper (difference - $3)

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 noodle soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172906/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.