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  6. Flax seeds vs. Lamb

Flax seeds vs. Lamb — In-Depth Nutrition Comparison

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Important differences between flax seeds and lamb

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and fats; however, lamb is richer in vitamin B12.
  • Flax seeds' daily need coverage for vitamin B1 is 129% more.

The food varieties used in the comparison are Seeds, flaxseed and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Flax seeds vs Lamb infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Lamb
Lamb
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +162.3%
Contains more IronIron +204.8%
Contains more CopperCopper +925.2%
Contains more PhosphorusPhosphorus +241.5%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +11181.8%
~equal in Zinc ~4.46mg
~equal in Selenium ~26.4µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Lamb
Lamb
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +121.4%
Contains more Vitamin B1Vitamin B1 +1544%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~4.6µg

All nutrients comparison - raw data values

Nutrient Flax seeds Lamb DV% diff.
Polyunsaturated fat 28.73g 1.51g 181%
Vitamin B1 1.644mg 0.1mg 129%
Copper 1.22mg 0.119mg 122%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.022mg 107%
Vitamin B12 0µg 2.55µg 106%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 188mg 65%
Iron 5.73mg 1.88mg 48%
Fats 42.16g 20.94g 33%
Cholesterol 0mg 97mg 32%
Vitamin B6 0.473mg 0.13mg 26%
Calcium 255mg 17mg 24%
Saturated fat 3.663g 8.83g 23%
Vitamin B3 3.08mg 6.66mg 22%
Folate 87µg 18µg 17%
Potassium 813mg 310mg 15%
Calories 534kcal 294kcal 12%
Protein 18.29g 24.52g 12%
Carbs 28.88g 0g 10%
Vitamin B2 0.161mg 0.25mg 7%
Vitamin B5 0.985mg 0.66mg 7%
Choline 78.7mg 93.7mg 3%
Monounsaturated fat 7.527g 8.82g 3%
Sodium 30mg 72mg 2%
Selenium 25.4µg 26.4µg 2%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0µg 0.1µg 1%
Zinc 4.34mg 4.46mg 1%
Vitamin E 0.31mg 0.14mg 1%
Protein per 100 calories 3.4g 8.3g N/A
Calories per 10 g protein 292kcal 120kcal N/A
Weight per 100 calories 19g 34g N/A
Unsaturated / Saturated Fat ratio 9.9 1.2 N/A
Net carbs 1.58g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Sugar 1.55g 0g N/A
Vitamin K 4.3µg 4.6µg 0%
Tryptophan 0.297mg 0.287mg 0%
Threonine 0.766mg 1.05mg 0%
Isoleucine 0.896mg 1.183mg 0%
Leucine 1.235mg 1.908mg 0%
Lysine 0.862mg 2.166mg 0%
Methionine 0.37mg 0.629mg 0%
Phenylalanine 0.957mg 0.998mg 0%
Valine 1.072mg 1.323mg 0%
Histidine 0.472mg 0.777mg 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
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more FatsFats +101.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +34.1%
Contains more WaterWater +671.8%

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
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Poly. FatPolyunsaturated fat +1802.6%
Contains more Mono. FatMonounsaturated fat +17.2%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.