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  6. Pork Meat vs. Flax seeds

Pork Meat vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between pork Meat and flax seeds

  • Pork Meat is higher in vitamin B3; however, flax seeds are richer in copper, fiber, manganese, magnesium, vitamin B1, iron, phosphorus, and calcium.
  • Flax seeds' daily need coverage for copper is 123% higher.

The food types used in this comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Seeds, flaxseed.

Infographic

Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 SeleniumSelenium +50.4%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +398.3%
Contains more CopperCopper +999.1%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +140.4%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +18992.3%

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +287.5%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.985mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 ProteinProtein +43.1%
Contains more WaterWater +897.8%
Contains more FatsFats +1101.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +326.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 -67.3%
Contains more Mono. FatMonounsaturated fat +464.2%
Contains more Poly. FatPolyunsaturated fat +5577.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Flax seeds DV% diff.
Polyunsaturated fat 0.506g 28.73g 188%
Copper 0.111mg 1.22mg 123%
Fiber 0g 27.3g 109%
Manganese 0.013mg 2.482mg 107%
Magnesium 29mg 392mg 86%
Fats 3.51g 42.16g 59%
Vitamin B1 0.95mg 1.644mg 58%
Iron 1.15mg 5.73mg 57%
Phosphorus 267mg 642mg 54%
Vitamin B3 7.432mg 3.08mg 27%
Calcium 6mg 255mg 25%
Cholesterol 73mg 0mg 24%
Vitamin B12 0.57µg 0µg 24%
Selenium 38.2µg 25.4µg 23%
Folate 0µg 87µg 22%
Vitamin B6 0.739mg 0.473mg 20%
Calories 143kcal 534kcal 20%
Vitamin B2 0.387mg 0.161mg 17%
Zinc 2.42mg 4.34mg 17%
Protein 26.17g 18.29g 16%
Monounsaturated fat 1.334g 7.527g 15%
Potassium 421mg 813mg 12%
Saturated fat 1.198g 3.663g 11%
Carbs 0g 28.88g 10%
Vitamin K 0µg 4.3µg 4%
Choline 88.9mg 78.7mg 2%
Vitamin E 0.08mg 0.31mg 2%
Vitamin D 10IU 0IU 1%
Vitamin B5 1.012mg 0.985mg 1%
Vitamin D 0.2µg 0µg 1%
Sodium 57mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.297mg 0%
Threonine 1.175mg 0.766mg 0%
Isoleucine 1.288mg 0.896mg 0%
Leucine 2.229mg 1.235mg 0%
Lysine 2.427mg 0.862mg 0%
Methionine 0.721mg 0.37mg 0%
Phenylalanine 1.1mg 0.957mg 0%
Valine 1.367mg 1.072mg 0%
Histidine 1.13mg 0.472mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.007g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

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

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
63%
Pork Meat
62%
Flax seeds
Minerals Daily Need Coverage Score
54%
Pork Meat
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 2.465g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.