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  6. Flax seeds vs. Steak

Flax seeds vs. Steak — In-Depth Nutrition Comparison

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What are the differences between flax seeds and steak?

  • Flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, iron, and calcium, yet 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Flax seeds vs Steak 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%
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +191.4%
Contains more IronIron +138.8%
Contains more CopperCopper +1335.3%
Contains more PhosphorusPhosphorus +293.9%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +46.1%
Contains more SeleniumSelenium +25.2%

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +1350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.5mg

All nutrients comparison - raw data values

Nutrient Flax seeds Steak DV% diff.
Polyunsaturated fat 28.73g 0.896g 186%
Vitamin B1 1.644mg 0.074mg 131%
Copper 1.22mg 0.085mg 126%
Fiber 27.3g 0g 109%
Manganese 2.482mg 108%
Vitamin B12 0µg 2.2µg 92%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 163mg 68%
Iron 5.73mg 2.4mg 42%
Fats 42.16g 19.02g 36%
Cholesterol 0mg 78mg 26%
Calcium 255mg 12mg 24%
Saturated fat 3.663g 8.443g 22%
Folate 87µg 6µg 20%
Vitamin B5 0.985mg 20%
Zinc 4.34mg 6.34mg 18%
Potassium 813mg 279mg 16%
Choline 78.7mg 14%
Vitamin B3 3.08mg 5.149mg 13%
Protein 18.29g 24.85g 13%
Calories 534kcal 271kcal 13%
Selenium 25.4µg 31.8µg 12%
Vitamin B2 0.161mg 0.301mg 11%
Carbs 28.88g 0g 10%
Monounsaturated fat 7.527g 9.171g 4%
Vitamin E 0.31mg 2%
Vitamin B6 0.473mg 0.5mg 2%
Vitamin K 4.3µg 1.6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Sodium 30mg 58mg 1%
Vitamin D 0IU 6IU 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.278mg 0%
Threonine 0.766mg 1.171mg 0%
Isoleucine 0.896mg 1.157mg 0%
Leucine 1.235mg 2.142mg 0%
Lysine 0.862mg 2.38mg 0%
Methionine 0.37mg 0.672mg 0%
Phenylalanine 0.957mg 0.997mg 0%
Valine 1.072mg 1.242mg 0%
Histidine 0.472mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A
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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +121.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +587%
Contains more ProteinProtein +35.9%
Contains more WaterWater +698.7%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Poly. FatPolyunsaturated fat +3106.5%
Contains more Mono. FatMonounsaturated fat +21.8%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.