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  6. Flax seeds vs. Pot roast

Flax seeds vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and pot roast

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and calcium, while pot roast has more vitamin B12.
  • Flax seeds cover your daily need for vitamin B1, 132% more than pot roast.

These are the specific foods used in this comparison Seeds, flaxseed and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Flax seeds vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +1963.2%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +136.8%
Contains more CopperCopper +1132.3%
Contains more PhosphorusPhosphorus +269%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +24720%
Contains more ZincZinc +53.5%
~equal in Selenium ~27µg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2686.4%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +866.7%
Contains more Vitamin EVitamin E +64.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +40%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.171mg

All nutrients comparison - raw data values

Nutrient Flax seeds Pot roast DV% diff.
Polyunsaturated fat 28.73g 0.708g 187%
Vitamin B1 1.644mg 0.059mg 132%
Copper 1.22mg 0.099mg 125%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.01mg 107%
Vitamin B12 0µg 2.13µg 89%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 174mg 67%
Iron 5.73mg 2.42mg 41%
Cholesterol 0mg 116mg 39%
Fats 42.16g 19.17g 35%
Calcium 255mg 16mg 24%
Zinc 4.34mg 6.66mg 21%
Protein 18.29g 28.94g 21%
Folate 87µg 9µg 20%
Saturated fat 3.663g 7.548g 18%
Potassium 813mg 231mg 17%
Vitamin B6 0.473mg 0.283mg 15%
Calories 534kcal 297kcal 12%
Carbs 28.88g 0g 10%
Vitamin B5 0.985mg 0.571mg 8%
Vitamin B3 3.08mg 4.105mg 6%
Choline 78.7mg 110.2mg 6%
Selenium 25.4µg 27µg 3%
Monounsaturated fat 7.527g 8.175g 2%
Vitamin K 4.3µg 1.8µg 2%
Vitamin D 0µg 0.2µg 1%
Sodium 30mg 47mg 1%
Vitamin B2 0.161mg 0.171mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0IU 8IU 1%
Vitamin E 0.31mg 0.51mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.19mg 0%
Threonine 0.766mg 1.156mg 0%
Isoleucine 0.896mg 1.317mg 0%
Leucine 1.235mg 2.302mg 0%
Lysine 0.862mg 2.446mg 0%
Methionine 0.37mg 0.754mg 0%
Phenylalanine 0.957mg 1.143mg 0%
Valine 1.072mg 1.436mg 0%
Histidine 0.472mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more FatsFats +119.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-37200%
Contains more ProteinProtein +58.2%
Contains more WaterWater +645.7%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Poly. FatPolyunsaturated fat +3957.9%
~equal in Monounsaturated fat ~8.175g

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.