Raw Beef vs. Flaxseeds
Nutrition comparison of Raw Beef and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and flaxseeds:
- Both raw beef and flaxseeds are high in calories, potassium and protein.
- Flaxseed has more thiamin, pantothenic acid and folate, however, raw beef contains more Vitamin B12.
- Flaxseed has signficantly less trans fat than raw beef.
- Flaxseed is an excellent source of calcium, dietary fiber and iron.
- Raw beef has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and flaxseeds are high in calories. Flaxseed has 61% more calories than raw beef - raw beef has 332 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and heavier in fat compared to flaxseeds per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Flaxseeds | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 82% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than raw beef - flaxseed has 27.3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and flaxseeds are high in protein. Flaxseed has 27% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and flaxseed has 69% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
trans fat
Flaxseed has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Flaxseed has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and raw beef contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and flaxseeds contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Raw beef and flaxseeds contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Raw beef and flaxseeds contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Raw beef and flaxseeds contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and folate, however, raw beef contains more Vitamin B12. Both raw beef and flaxseeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| Raw Beef | Flaxseeds | |
|---|---|---|
| Thiamin | 0.044 MG | 1.644 MG |
| Riboflavin | 0.151 MG | 0.161 MG |
| Niacin | 3.382 MG | 3.08 MG |
| Pantothenic acid | 0.395 MG | 0.985 MG |
| Vitamin B6 | 0.278 MG | 0.473 MG |
| Folate | 9 UG | 87 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 963% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 249% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both raw beef and flaxseeds are high in potassium. Flaxseed has 273% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 22.813 G |
| Total | 0.084 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 0.577 G | 5.903 G |
| Total | 0.577 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.
Raw Beef g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 raw beef or flaxseeds contain more calories in 100 grams?Both raw beef and flaxseeds are high in calories. Flaxseed has 60% more calories than raw beef - raw beef has 332 calories in 100g and flaxseed has 534 calories.
Does raw beef or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 960% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does raw beef or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 250% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does raw beef or flaxseeds contain more potassium?
Both raw beef and flaxseeds are high in potassium. Flaxseed has 270% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and flaxseed has 813mg of potassium.