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  6. Flax seeds vs. Beef tenderloin

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

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How are flax seeds and beef tenderloin different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron; however, beef tenderloin is richer in vitamin B12.
  • Daily need coverage for vitamin B1 for flax seeds is 130% higher.
  • Flax seeds have less saturated fat.

Seeds, flaxseed and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Flax seeds vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +2733.3%
Contains more PotassiumPotassium +145.6%
Contains more IronIron +84.2%
Contains more CopperCopper +891.9%
Contains more PhosphorusPhosphorus +216.3%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +17628.6%
~equal in Zinc ~4.03mg
~equal in Selenium ~22.9µg

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1726.7%
Contains more Vitamin B5Vitamin B5 +294%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +987.5%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg

All nutrients comparison - raw data values

Nutrient Flax seeds Beef tenderloin DV% diff.
Polyunsaturated fat 28.73g 1g 185%
Vitamin B1 1.644mg 0.09mg 130%
Copper 1.22mg 0.123mg 122%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.014mg 107%
Vitamin B12 0µg 2.46µg 103%
Magnesium 392mg 22mg 88%
Phosphorus 642mg 203mg 63%
Iron 5.73mg 3.11mg 33%
Saturated fat 3.663g 9.72g 28%
Cholesterol 0mg 85mg 28%
Fats 42.16g 24.6g 27%
Calcium 255mg 9mg 25%
Folate 87µg 8µg 20%
Vitamin B6 0.473mg 0.25mg 17%
Vitamin B5 0.985mg 0.25mg 15%
Potassium 813mg 331mg 14%
Calories 534kcal 324kcal 11%
Protein 18.29g 23.9g 11%
Carbs 28.88g 0g 10%
Vitamin B2 0.161mg 0.26mg 8%
Monounsaturated fat 7.527g 10.27g 7%
Selenium 25.4µg 22.9µg 5%
Vitamin K 4.3µg 4%
Zinc 4.34mg 4.03mg 3%
Choline 78.7mg 91mg 2%
Vitamin E 0.31mg 2%
Vitamin B3 3.08mg 3mg 1%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 57mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.268mg 0%
Threonine 0.766mg 1.044mg 0%
Isoleucine 0.896mg 1.075mg 0%
Leucine 1.235mg 1.889mg 0%
Lysine 0.862mg 1.989mg 0%
Methionine 0.37mg 0.612mg 0%
Phenylalanine 0.957mg 0.933mg 0%
Valine 1.072mg 1.163mg 0%
Histidine 0.472mg 0.818mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +71.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.5%
Contains more ProteinProtein +30.7%
Contains more WaterWater +595%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Poly. FatPolyunsaturated fat +2773%
Contains more Mono. FatMonounsaturated fat +36.4%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.