Beef vs. Flaxseeds
Nutrition comparison of Cooked Beef and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and flaxseeds:
- Both beef and flaxseeds are high in calories, iron, potassium and protein.
- Beef has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin and folate, however, beef contains more Vitamin B12.
- Flaxseed is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and flaxseeds are high in calories. Flaxseed has 93% more calories than beef - beef has 277 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and lighter in fat compared to flaxseeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Flaxseeds | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 62% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than beef - flaxseed has 27.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and flaxseeds are high in protein. Beef has 39% more protein than flaxseed - beef has 25.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and flaxseed has 50% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
trans fat
Flaxseed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Flaxseed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and beef contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and flaxseeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Beef and flaxseeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Beef and flaxseeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Beef and flaxseeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and folate, however, beef contains more Vitamin B12. Both beef and flaxseeds contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beef | Flaxseeds | |
|---|---|---|
| Thiamin | 0.051 MG | 1.644 MG |
| Riboflavin | 0.176 MG | 0.161 MG |
| Niacin | 4.537 MG | 3.08 MG |
| Pantothenic acid | 0.658 MG | 0.985 MG |
| Vitamin B6 | 0.336 MG | 0.473 MG |
| Folate | 11 UG | 87 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 629% more calcium than beef - beef has 35mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both beef and flaxseeds are high in iron. Flaxseed has 155% more iron than beef - beef has 2.3mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both beef and flaxseeds are high in potassium. Flaxseed has 196% more potassium than beef - beef has 275mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 22.813 G |
| Total | 0.056 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than beef per 100 grams.
| Beef | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 0.39 G | 5.903 G |
| Total | 0.39 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or flaxseeds contain more calories in 100 grams?Both beef and flaxseeds are high in calories. Flaxseed has 90% more calories than beef - beef has 277 calories in 100g and flaxseed has 534 calories.
Is beef or flaxseeds better for protein?
Both beef and flaxseeds are high in protein. Beef has 40% more protein than flaxseed - beef has 25.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Does beef or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 630% more calcium than beef - beef has 35mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does beef or flaxseeds contain more iron?
Both beef and flaxseeds are high in iron. Flaxseed has 160% more iron than beef - beef has 2.3mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does beef or flaxseeds contain more potassium?
Both beef and flaxseeds are high in potassium. Flaxseed has 200% more potassium than beef - beef has 275mg of potassium in 100 grams and flaxseed has 813mg of potassium.