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Black pepper vs. Flax — In-Depth Nutrition Comparison

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Significant differences between Black pepper and Flax

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

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

Infographic

Black pepper vs Flax 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.
Contains more Calcium +73.7%
Contains more Iron +69.5%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Contains more Manganese +413.8%
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Selenium +418.4%
Equal in Copper - 1.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +73.7%
Contains more Iron +69.5%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Contains more Manganese +413.8%
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Selenium +418.4%
Equal in Copper - 1.22

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.
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +235.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +42%
Contains more Vitamin K +3707%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1422.2%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +62.5%
Contains more Folate +411.8%
Contains more Choline +596.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 7% 410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +235.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +42%
Contains more Vitamin K +3707%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1422.2%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +62.5%
Contains more Folate +411.8%
Contains more Choline +596.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +121.4%
Contains more Water +79%
Contains more Other +167.9%
Contains more Protein +76%
Contains more Fats +1193.3%
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 Carbs +121.4%
Contains more Water +79%
Contains more Other +167.9%
Contains more Protein +76%
Contains more Fats +1193.3%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +5650%
Contains more Glucose +66.7%
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 Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +5650%
Contains more Glucose +66.7%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
Minerals Daily Need Coverage Score
297%
Black pepper
191%
Flax

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 - 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.