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  6. Flax seeds vs. Beef broiled

Flax seeds vs. Beef broiled — In-Depth Nutrition Comparison

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How are flax seeds and beef broiled different?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and calcium, while beef broiled is higher in vitamin B12.
  • Flax seeds cover your daily need for vitamin B1, 133% more than beef broiled.

Seeds, flaxseed and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types were used in this article.

Infographic

Flax seeds vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +120.4%
Contains more CopperCopper +1335.3%
Contains more PhosphorusPhosphorus +224.2%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +20583.3%
Contains more SeleniumSelenium +18.1%
Contains more ZincZinc +45.4%

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.
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +3473.9%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +258.3%
Contains more FolateFolate +866.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +74.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.176mg
~equal in Choline ~82.4mg

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +173.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +445.6%
Contains more ProteinProtein +41.8%
Contains more WaterWater +733%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +5836%

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 broiled
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Beef broiled DV% diff.
Polyunsaturated fat 28.73g 0.484g 188%
Vitamin B1 1.644mg 0.046mg 133%
Copper 1.22mg 0.085mg 126%
Vitamin B12 0µg 2.64µg 110%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.012mg 107%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 198mg 63%
Fats 42.16g 15.41g 41%
Iron 5.73mg 2.6mg 39%
Cholesterol 0mg 88mg 29%
Calcium 255mg 18mg 24%
Folate 87µg 9µg 20%
Zinc 4.34mg 6.31mg 18%
Protein 18.29g 25.93g 15%
Potassium 813mg 318mg 15%
Vitamin B3 3.08mg 5.378mg 14%
Calories 534kcal 250kcal 14%
Carbs 28.88g 0g 10%
Saturated fat 3.663g 5.895g 10%
Vitamin B6 0.473mg 0.382mg 7%
Vitamin B5 0.985mg 0.658mg 7%
Selenium 25.4µg 21.5µg 7%
Vitamin K 4.3µg 1.2µg 3%
Sodium 30mg 72mg 2%
Monounsaturated fat 7.527g 6.668g 2%
Vitamin B2 0.161mg 0.176mg 1%
Vitamin E 0.31mg 0.12mg 1%
Choline 78.7mg 82.4mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.55g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.297mg 0.094mg 0%
Threonine 0.766mg 0.72mg 0%
Isoleucine 0.896mg 0.822mg 0%
Leucine 1.235mg 1.45mg 0%
Lysine 0.862mg 1.54mg 0%
Methionine 0.37mg 0.478mg 0%
Phenylalanine 0.957mg 0.725mg 0%
Valine 1.072mg 0.914mg 0%
Histidine 0.472mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Beef broiled
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
51%
Beef broiled
Minerals Daily Need Coverage Score
191%
Flax seeds
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 2.232g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef broiled
Beef broiled is cheaper (difference - $1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.