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  6. Black pepper vs. Flax seeds

Black pepper vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between Black pepper and Flax seeds

  • Black pepper is richer in Manganese, Vitamin K, Iron, and Calcium, while Flax seeds is higher in Vitamin B1, Phosphorus, Magnesium, Selenium, Zinc, and Folate.
  • Black pepper covers your daily Manganese needs 447% more than Flax seeds.
  • Black pepper has 38 times more Vitamin K than Flax seeds. Black pepper has 163.7µg of Vitamin K, while Flax seeds has 4.3µg.

Specific food types used in this comparison are Spices, pepper, black and Seeds, flaxseed.

Infographic

Black pepper vs Flax seeds 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +69.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +413.8%
Contains more MagnesiumMagnesium +129.2%
Contains more ZincZinc +264.7%
Contains more PhosphorusPhosphorus +306.3%
Contains more SeleniumSelenium +418.4%
~equal in Copper ~1.22mg

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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +235.5%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +3707%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1422.2%
Contains more Vitamin B3Vitamin B3 +169.5%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more FolateFolate +411.8%
Contains more CholineCholine +596.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
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
Contains more CarbsCarbs +121.4%
Contains more WaterWater +79%
Contains more OtherOther +167.9%
Contains more ProteinProtein +76%
Contains more FatsFats +1193.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -62%
Contains more Mono. FatMonounsaturated Fat +918.5%
Contains more Poly. FatPolyunsaturated fat +2778.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +5650%
Contains more GlucoseGlucose +66.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Flax seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black pepper Flax seeds Opinion
Calories 251kcal 534kcal Flax seeds
Protein 10.39g 18.29g Flax seeds
Fats 3.26g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 38.65g 1.58g Black pepper
Carbs 63.95g 28.88g Black pepper
Magnesium 171mg 392mg Flax seeds
Calcium 443mg 255mg Black pepper
Potassium 1329mg 813mg Black pepper
Iron 9.71mg 5.73mg Black pepper
Sugar 0.64g 1.55g Black pepper
Fiber 25.3g 27.3g Flax seeds
Copper 1.33mg 1.22mg Black pepper
Zinc 1.19mg 4.34mg Flax seeds
Phosphorus 158mg 642mg Flax seeds
Sodium 20mg 30mg Black pepper
Vitamin A 547IU 0IU Black pepper
Vitamin A RAE 27µg 0µg Black pepper
Vitamin E 1.04mg 0.31mg Black pepper
Manganese 12.753mg 2.482mg Black pepper
Selenium 4.9µg 25.4µg Flax seeds
Vitamin B1 0.108mg 1.644mg Flax seeds
Vitamin B2 0.18mg 0.161mg Black pepper
Vitamin B3 1.143mg 3.08mg Flax seeds
Vitamin B5 1.399mg 0.985mg Black pepper
Vitamin B6 0.291mg 0.473mg Flax seeds
Vitamin K 163.7µg 4.3µg Black pepper
Folate 17µg 87µg Flax seeds
Choline 11.3mg 78.7mg Flax seeds
Saturated Fat 1.392g 3.663g Black pepper
Monounsaturated Fat 0.739g 7.527g Flax seeds
Polyunsaturated fat 0.998g 28.73g Flax seeds
Tryptophan 0.058mg 0.297mg Flax seeds
Threonine 0.244mg 0.766mg Flax seeds
Isoleucine 0.366mg 0.896mg Flax seeds
Leucine 1.014mg 1.235mg Flax seeds
Lysine 0.244mg 0.862mg Flax seeds
Methionine 0.096mg 0.37mg Flax seeds
Phenylalanine 0.446mg 0.957mg Flax seeds
Valine 0.547mg 1.072mg Flax seeds
Histidine 0.159mg 0.472mg Flax seeds
Fructose 0.23g 0g Black pepper
Omega-3 - ALA 0.152g Black pepper
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Black pepper
62%
Flax seeds
Minerals Daily Need Coverage Score
297%
Black pepper
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 2.271g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.