Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork
  5. Compare
  6. Pork vs. Seed

Pork vs. Seed — In-Depth Nutrition Comparison

Compare

How are Pork and Seed different?

  • Pork is richer in Vitamin B12, while Seed is higher in Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, and Vitamin B3.
  • Seed covers your daily need of Fiber 138% more than Pork.
  • Seed is lower in Cholesterol.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Seeds, chia seeds, dried types were used in this article.

Infographic

Pork vs Seed 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.
Pork
Pork
1
:
9
Seed
Seed
Contains more Calcium +3221.1%
Contains more Iron +787.4%
Contains more Magnesium +1096.4%
Contains more Phosphorus +249.6%
Contains less Sodium -74.2%
Contains more Zinc +91.6%
Contains more Copper +1165.8%
Contains more Manganese +30155.6%
Contains more Selenium +21.9%
Equal in Potassium - 407
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +3221.1%
Contains more Iron +787.4%
Contains more Magnesium +1096.4%
Contains more Phosphorus +249.6%
Contains less Sodium -74.2%
Contains more Zinc +91.6%
Contains more Copper +1165.8%
Contains more Manganese +30155.6%
Contains more Selenium +21.9%
Equal in Potassium - 407

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.
Pork
Pork
7
:
5
Seed
Seed
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +671.4%
Contains more Vitamin E +72.4%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +75.3%
Contains more Folate +880%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +671.4%
Contains more Vitamin E +72.4%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +75.3%
Contains more Folate +880%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
3
Seed
Seed
Contains more Protein +65.2%
Contains more Water +897.8%
Contains more Fats +120.8%
Contains more Carbs +∞%
Contains more Other +439.3%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +65.2%
Contains more Water +897.8%
Contains more Fats +120.8%
Contains more Carbs +∞%
Contains more Other +439.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +168.1%
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +1872.1%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +168.1%
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +1872.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Seed Opinion
Net carbs 0g 7.72g Seed
Protein 27.32g 16.54g Pork
Fats 13.92g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 242kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 19mg 631mg Seed
Iron 0.87mg 7.72mg Seed
Magnesium 28mg 335mg Seed
Phosphorus 246mg 860mg Seed
Potassium 423mg 407mg Pork
Sodium 62mg 16mg Seed
Zinc 2.39mg 4.58mg Seed
Copper 0.073mg 0.924mg Seed
Manganese 0.009mg 2.723mg Seed
Selenium 45.3µg 55.2µg Seed
Vitamin A 7IU 54IU Seed
Vitamin A RAE 2µg Pork
Vitamin E 0.29mg 0.5mg Seed
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0.6mg 1.6mg Seed
Vitamin B1 0.877mg 0.62mg Pork
Vitamin B2 0.321mg 0.17mg Pork
Vitamin B3 5.037mg 8.83mg Seed
Vitamin B5 0.698mg Pork
Vitamin B6 0.464mg Pork
Folate 5µg 49µg Seed
Vitamin B12 0.7µg 0µg Pork
Tryptophan 0.338mg 0.436mg Seed
Threonine 1.234mg 0.709mg Pork
Isoleucine 1.26mg 0.801mg Pork
Leucine 2.177mg 1.371mg Pork
Lysine 2.446mg 0.97mg Pork
Methionine 0.712mg 0.588mg Pork
Phenylalanine 1.086mg 1.016mg Pork
Valine 1.473mg 0.95mg Pork
Histidine 1.067mg 0.531mg Pork
Cholesterol 80mg 0mg Seed
Trans Fat 0.14g Pork
Saturated Fat 5.23g 3.33g Seed
Monounsaturated Fat 6.19g 2.309g Pork
Polyunsaturated fat 1.2g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pork
Pork vs Pork chop
Pork chop
Pork
Pork vs Pork Meat
Pork Meat
Pork
Pork vs Liver
Liver
Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed

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%
Pork
35%
Seed
Minerals Daily Need Coverage Score
55%
Pork
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.9g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 15)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.