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  6. Flax seeds vs. Rib eye steak

Flax seeds vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between flax seeds and rib eye steak?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron, yet rib eye steak is higher in vitamin B12.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Flax seeds vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +212.7%
Contains more IronIron +155.8%
Contains more CopperCopper +1425%
Contains more PhosphorusPhosphorus +322.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +3002.5%
Contains more ZincZinc +36.2%
Contains more SeleniumSelenium +16.9%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +2215.5%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +1350%
Contains more CholineCholine +61.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +59.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient Flax seeds Rib eye steak DV% diff.
Polyunsaturated fat 28.73g 1.027g 185%
Vitamin B1 1.644mg 0.071mg 131%
Copper 1.22mg 0.08mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.08mg 104%
Magnesium 392mg 22mg 88%
Vitamin B12 0µg 2.1µg 88%
Phosphorus 642mg 152mg 70%
Iron 5.73mg 2.24mg 44%
Fats 42.16g 21.81g 31%
Saturated fat 3.663g 9.684g 27%
Cholesterol 0mg 80mg 27%
Calcium 255mg 11mg 24%
Folate 87µg 6µg 20%
Potassium 813mg 260mg 16%
Zinc 4.34mg 5.91mg 14%
Calories 534kcal 291kcal 12%
Protein 18.29g 23.69g 11%
Vitamin B3 3.08mg 4.908mg 11%
Carbs 28.88g 0g 10%
Vitamin B2 0.161mg 0.287mg 10%
Vitamin B5 0.985mg 0.536mg 9%
Selenium 25.4µg 29.7µg 8%
Monounsaturated fat 7.527g 10.519g 7%
Choline 78.7mg 48.8mg 5%
Vitamin K 4.3µg 1.6µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.31mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Sodium 30mg 54mg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin B6 0.473mg 0.477mg 0%
Trans fat 1.478g N/A
Tryptophan 0.297mg 0.265mg 0%
Threonine 0.766mg 1.116mg 0%
Isoleucine 0.896mg 1.103mg 0%
Leucine 1.235mg 2.041mg 0%
Lysine 0.862mg 2.269mg 0%
Methionine 0.37mg 0.641mg 0%
Phenylalanine 0.957mg 0.95mg 0%
Valine 1.072mg 1.184mg 0%
Histidine 0.472mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +93.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37000%
Contains more ProteinProtein +29.5%
Contains more WaterWater +682.9%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +2697.5%
Contains more Mono. FatMonounsaturated fat +39.8%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.