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  6. Flax seeds vs. Jerky

Flax seeds vs. Jerky — In-Depth Nutrition Comparison

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Important differences between flax seeds and jerky

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, and phosphorus; however, jerky is richer in vitamin B12 and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 124% more.
  • Flax seeds contain 22 times more manganese than jerky. Flax seeds contain 2.482mg of manganese, while jerky contains 0.111mg.
  • Flax seeds contain less saturated fat.

The food varieties used in the comparison are Seeds, flaxseed and Snacks, beef jerky, chopped, and formed.

Infographic

Flax seeds vs Jerky 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%
Jerky
Jerky
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +668.6%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +437.4%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2136%
Contains more SeleniumSelenium +137.4%
Contains more ZincZinc +86.9%
~equal in Iron ~5.42mg

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%
Jerky
Jerky
5
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B5Vitamin B5 +504.3%
Contains more Vitamin B6Vitamin B6 +164.2%
Contains more Vitamin KVitamin K +87%
Contains more Vitamin EVitamin E +58.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +54%
Contains more CholineCholine +38.6%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Jerky DV% diff.
Polyunsaturated fat 28.73g 1.011g 185%
Vitamin B1 1.644mg 0.154mg 124%
Copper 1.22mg 0.227mg 110%
Manganese 2.482mg 0.111mg 103%
Fiber 27.3g 1.8g 102%
Sodium 30mg 2081mg 89%
Magnesium 392mg 51mg 81%
Vitamin B12 0µg 0.99µg 41%
Phosphorus 642mg 407mg 34%
Zinc 4.34mg 8.11mg 34%
Saturated fat 3.663g 10.85g 33%
Protein 18.29g 33.2g 30%
Selenium 25.4µg 10.7µg 27%
Fats 42.16g 25.6g 25%
Calcium 255mg 20mg 24%
Vitamin B6 0.473mg 0.179mg 23%
Cholesterol 0mg 48mg 16%
Vitamin B5 0.985mg 0.163mg 16%
Folate 87µg 134µg 12%
Monounsaturated fat 7.527g 11.305g 9%
Vitamin B3 3.08mg 1.732mg 8%
Choline 78.7mg 109.1mg 6%
Calories 534kcal 410kcal 6%
Potassium 813mg 597mg 6%
Carbs 28.88g 11g 6%
Iron 5.73mg 5.42mg 4%
Vitamin D 0µg 0.3µg 2%
Vitamin K 4.3µg 2.3µg 2%
Vitamin B2 0.161mg 0.142mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0IU 11IU 1%
Vitamin E 0.31mg 0.49mg 1%
Net carbs 1.58g 9.2g N/A
Sugar 1.55g 9g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more FatsFats +64.7%
Contains more CarbsCarbs +162.5%
Contains more ProteinProtein +81.5%
Contains more WaterWater +235.6%
Contains more OtherOther +84.4%

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
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Poly. FatPolyunsaturated fat +2741.7%
Contains more Mono. FatMonounsaturated fat +50.2%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.