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  6. Flax seeds vs. Beef broiled

Flax seeds vs. Beef broiled — In-Depth Nutrition Comparison

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How are flax seeds and beef broiled different?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, fats, and iron, while beef broiled is higher in vitamin B12.
  • Flax seeds cover your daily need for vitamin B1 133% more than beef broiled.

Seeds, flaxseed and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types were used in this article.

Infographic

Flax seeds vs Beef broiled infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +120.4%
Contains more CopperCopper +1335.3%
Contains more PhosphorusPhosphorus +224.2%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +20583.3%
Contains more SeleniumSelenium +18.1%
Contains more ZincZinc +45.4%

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%
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% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +3473.9%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +258.3%
Contains more FolateFolate +866.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +74.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.176mg

All nutrients comparison - raw data values

Nutrient Flax seeds Beef broiled DV% diff.
Polyunsaturated fat 28.73g 0.484g 188%
Vitamin B1 1.644mg 0.046mg 133%
Copper 1.22mg 0.085mg 126%
Vitamin B12 0µg 2.64µg 110%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.012mg 107%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 198mg 63%
Fats 42.16g 15.41g 41%
Iron 5.73mg 2.6mg 39%
Cholesterol 0mg 88mg 29%
Calcium 255mg 18mg 24%
Folate 87µg 9µg 20%
Zinc 4.34mg 6.31mg 18%
Protein 18.29g 25.93g 15%
Potassium 813mg 318mg 15%
Calories 534kcal 250kcal 14%
Vitamin B3 3.08mg 5.378mg 14%
Carbs 28.88g 0g 10%
Saturated fat 3.663g 5.895g 10%
Selenium 25.4µg 21.5µg 7%
Vitamin B5 0.985mg 0.658mg 7%
Vitamin B6 0.473mg 0.382mg 7%
Vitamin K 4.3µg 1.2µg 3%
Omega-3 (ALA) 0.044g 3%
Sodium 30mg 72mg 2%
Monounsaturated fat 7.527g 6.668g 2%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.31mg 0.12mg 1%
Vitamin B2 0.161mg 0.176mg 1%
Choline 78.7mg 82.4mg 1%
Protein per 100 calories 3.4g 10g N/A
Calories per 10 g protein 292kcal 96kcal N/A
Weight per 100 calories 19g 40g 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 A 0µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.297mg 0.094mg 0%
Threonine 0.766mg 0.72mg 0%
Isoleucine 0.896mg 0.822mg 0%
Leucine 1.235mg 1.45mg 0%
Lysine 0.862mg 1.54mg 0%
Methionine 0.37mg 0.478mg 0%
Phenylalanine 0.957mg 0.725mg 0%
Valine 1.072mg 0.914mg 0%
Histidine 0.472mg 0.604mg 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-3 (DHA) 0g 0.001g N/A
Omega-3 (DPA) 0g 0.016g N/A
Omega-6 (Gamma-linolenic acid) 0.012g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0g 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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +173.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +41.8%
Contains more WaterWater +733%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +5836%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.