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  6. Flax seeds vs. Flank steak

Flax seeds vs. Flank steak — In-Depth Nutrition Comparison

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How are flax seeds and flank steak different?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron, while flank steak is higher in vitamin B12 and vitamin B3.
  • Flax seeds cover your daily need for vitamin B1, 131% more than flank steak.

Seeds, flaxseed and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Flax seeds vs Flank steak 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +229.3%
Contains more CopperCopper +1387.8%
Contains more PhosphorusPhosphorus +205.7%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +27477.8%
Contains more ZincZinc +12.9%
Contains more SeleniumSelenium +15.7%

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2092%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +866.7%
Contains more Vitamin EVitamin E +22.6%
Contains more Vitamin B3Vitamin B3 +139.1%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +33.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Flank steak DV% diff.
Polyunsaturated fat 28.73g 0.322g 189%
Vitamin B1 1.644mg 0.075mg 131%
Copper 1.22mg 0.082mg 126%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.009mg 108%
Magnesium 392mg 23mg 88%
Vitamin B12 0µg 1.63µg 68%
Phosphorus 642mg 210mg 62%
Fats 42.16g 8.23g 52%
Iron 5.73mg 1.74mg 50%
Vitamin B3 3.08mg 7.363mg 27%
Cholesterol 0mg 79mg 26%
Calcium 255mg 20mg 24%
Folate 87µg 9µg 20%
Protein 18.29g 27.66g 19%
Calories 534kcal 192kcal 17%
Potassium 813mg 339mg 14%
Monounsaturated fat 7.527g 3.317g 11%
Carbs 28.88g 0g 10%
Vitamin B5 0.985mg 0.545mg 9%
Vitamin B6 0.473mg 0.579mg 8%
Selenium 25.4µg 29.4µg 7%
Zinc 4.34mg 4.9mg 5%
Choline 78.7mg 105.4mg 5%
Vitamin K 4.3µg 1.4µg 2%
Vitamin B2 0.161mg 0.133mg 2%
Sodium 30mg 56mg 1%
Saturated fat 3.663g 3.395g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin E 0.31mg 0.38mg 0%
Tryptophan 0.297mg 0.182mg 0%
Threonine 0.766mg 1.105mg 0%
Isoleucine 0.896mg 1.259mg 0%
Leucine 1.235mg 2.201mg 0%
Lysine 0.862mg 2.338mg 0%
Methionine 0.37mg 0.72mg 0%
Phenylalanine 0.957mg 1.093mg 0%
Valine 1.072mg 1.372mg 0%
Histidine 0.472mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +412.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-6283.3%
Contains more ProteinProtein +51.2%
Contains more WaterWater +822%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +126.9%
Contains more Poly. FatPolyunsaturated fat +8822.4%
~equal in Saturated fat ~3.395g

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.