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  6. Flax seeds vs. Beefsteak raw

Flax seeds vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between flax seeds and beefsteak raw

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, iron, calcium, and folate; however, beefsteak raw has more vitamin B12.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.

Food types used in this article are Seeds, flaxseed and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Flax seeds vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +116.8%
Contains more IronIron +186.5%
Contains more CopperCopper +1444.3%
Contains more PhosphorusPhosphorus +191.8%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +22.1%
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2092%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +186.7%
Contains more FolateFolate +2800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Beefsteak raw DV% diff.
Polyunsaturated fat 28.73g 0.189g 190%
Vitamin B1 1.644mg 0.075mg 131%
Copper 1.22mg 0.079mg 127%
Vitamin B12 0µg 2.69µg 112%
Fiber 27.3g 0g 109%
Manganese 2.482mg 108%
Magnesium 392mg 25mg 87%
Phosphorus 642mg 220mg 60%
Fats 42.16g 5.36g 57%
Iron 5.73mg 2mg 47%
Calcium 255mg 5mg 25%
Cholesterol 0mg 67mg 22%
Folate 87µg 3µg 21%
Calories 534kcal 134kcal 20%
Vitamin B5 0.985mg 20%
Choline 78.7mg 14%
Potassium 813mg 375mg 13%
Monounsaturated fat 7.527g 2.354g 13%
Vitamin B3 3.08mg 5.048mg 12%
Carbs 28.88g 0g 10%
Zinc 4.34mg 5.3mg 9%
Saturated fat 3.663g 1.875g 8%
Protein 18.29g 21.38g 6%
Vitamin B6 0.473mg 0.543mg 5%
Selenium 25.4µg 27.9µg 5%
Vitamin K 4.3µg 1.5µg 2%
Vitamin B2 0.161mg 0.182mg 2%
Vitamin E 0.31mg 2%
Vitamin D 0µg 0.1µg 1%
Sodium 30mg 55mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.55g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.297mg 0.262mg 0%
Threonine 0.766mg 1.099mg 0%
Isoleucine 0.896mg 1.09mg 0%
Leucine 1.235mg 2.011mg 0%
Lysine 0.862mg 2.247mg 0%
Methionine 0.37mg 0.621mg 0%
Phenylalanine 0.957mg 0.931mg 0%
Valine 1.072mg 1.152mg 0%
Histidine 0.472mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +686.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1024.2%
Contains more ProteinProtein +16.9%
Contains more WaterWater +947.8%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +219.8%
Contains more Poly. FatPolyunsaturated fat +15101.1%
Contains less Sat. FatSaturated fat -48.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.