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Flax seeds vs. Goat — In-Depth Nutrition Comparison

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How are flax seeds and goat different?

  • Flax seeds are higher in vitamin B1, fiber, manganese, copper, magnesium, phosphorus, vitamin B6, and iron; however, goat is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for vitamin B1 for flax seeds is 130% higher.

Seeds, flaxseed and Game meat, goat, cooked, roasted are the varieties used in this article.

Infographic

Flax seeds vs Goat 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%
Goat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +53.6%
Contains more CopperCopper +302.6%
Contains more PhosphorusPhosphorus +219.4%
Contains less SodiumSodium -65.1%
Contains more ManganeseManganese +5809.5%
Contains more SeleniumSelenium +115.3%
Contains more ZincZinc +21.4%

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%
Goat
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1726.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +258.3%
Contains more FolateFolate +1640%
Contains more Vitamin B2Vitamin B2 +278.9%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.34mg
~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
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +1291.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123.5%
Contains more ProteinProtein +48.2%
Contains more WaterWater +880%

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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +453.5%
Contains more Poly. FatPolyunsaturated fat +12391.3%
Contains less Sat. FatSaturated fat -74.6%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Goat DV% diff.
Polyunsaturated fat 28.73g 0.23g 190%
Vitamin B1 1.644mg 0.09mg 130%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.042mg 106%
Copper 1.22mg 0.303mg 102%
Magnesium 392mg 0mg 93%
Phosphorus 642mg 201mg 63%
Fats 42.16g 3.03g 60%
Vitamin B12 0µg 1.19µg 50%
Vitamin B6 0.473mg 0mg 36%
Vitamin B2 0.161mg 0.61mg 35%
Selenium 25.4µg 11.8µg 25%
Cholesterol 0mg 75mg 25%
Iron 5.73mg 3.73mg 25%
Calcium 255mg 17mg 24%
Folate 87µg 5µg 21%
Vitamin B5 0.985mg 20%
Calories 534kcal 143kcal 20%
Protein 18.29g 27.1g 18%
Monounsaturated fat 7.527g 1.36g 15%
Potassium 813mg 405mg 12%
Saturated fat 3.663g 0.93g 12%
Carbs 28.88g 0g 10%
Zinc 4.34mg 5.27mg 8%
Vitamin B3 3.08mg 3.95mg 5%
Choline 78.7mg 106.4mg 5%
Vitamin K 4.3µg 1.2µg 3%
Sodium 30mg 86mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin E 0.31mg 0.34mg 0%
Tryptophan 0.297mg 0.403mg 0%
Threonine 0.766mg 1.29mg 0%
Isoleucine 0.896mg 1.371mg 0%
Leucine 1.235mg 2.258mg 0%
Lysine 0.862mg 2.016mg 0%
Methionine 0.37mg 0.726mg 0%
Phenylalanine 0.957mg 0.941mg 0%
Valine 1.072mg 1.452mg 0%
Histidine 0.472mg 0.565mg 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 Goat
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
35%
Goat
Minerals Daily Need Coverage Score
191%
Flax seeds
59%
Goat

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 2.733g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 0)
Which food is cheaper?
Goat
Goat is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.