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  6. Pork vs. Chia seeds

Pork vs. Chia seeds — In-Depth Nutrition Comparison

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How are pork and chia seeds different?

  • Pork is richer in vitamin B12, while chia seeds are higher in fiber, manganese, copper, phosphorus, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds cover your daily need for fiber, 138% more than pork.
  • Chia seeds are lower in cholesterol.
  • Chia seeds have a higher glycemic index (15) than pork (0).

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

Infographic

Pork vs Chia 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.
Pork
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +3221.1%
Contains more IronIron +787.4%
Contains more CopperCopper +1165.8%
Contains more ZincZinc +91.6%
Contains more PhosphorusPhosphorus +249.6%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +21.9%
~equal in Potassium ~407mg

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
8
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B3Vitamin B3 +75.3%
Contains more FolateFolate +880%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Chia seeds DV% diff.
Polyunsaturated fat 1.2g 23.665g 150%
Fiber 0g 34.4g 138%
Manganese 0.009mg 2.723mg 118%
Copper 0.073mg 0.924mg 95%
Phosphorus 246mg 860mg 88%
Iron 0.87mg 7.72mg 86%
Magnesium 28mg 335mg 73%
Calcium 19mg 631mg 61%
Vitamin B6 0.464mg 36%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Fats 13.92g 30.74g 26%
Vitamin B3 5.037mg 8.83mg 24%
Protein 27.32g 16.54g 22%
Vitamin B1 0.877mg 0.62mg 21%
Zinc 2.39mg 4.58mg 20%
Selenium 45.3µg 55.2µg 18%
Choline 93.9mg 17%
Carbs 0g 42.12g 14%
Vitamin B5 0.698mg 14%
Vitamin B2 0.321mg 0.17mg 12%
Calories 242kcal 486kcal 12%
Folate 5µg 49µg 11%
Monounsaturated fat 6.19g 2.309g 10%
Saturated fat 5.23g 3.33g 9%
Vitamin D 1.3µg 7%
Vitamin D 53IU 7%
Sodium 62mg 16mg 2%
Vitamin E 0.29mg 0.5mg 1%
Vitamin C 0.6mg 1.6mg 1%
Net carbs 0g 7.72g N/A
Potassium 423mg 407mg 0%
Vitamin A 2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.338mg 0.436mg 0%
Threonine 1.234mg 0.709mg 0%
Isoleucine 1.26mg 0.801mg 0%
Leucine 2.177mg 1.371mg 0%
Lysine 2.446mg 0.97mg 0%
Methionine 0.712mg 0.588mg 0%
Phenylalanine 1.086mg 1.016mg 0%
Valine 1.473mg 0.95mg 0%
Histidine 1.067mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
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 ProteinProtein +65.2%
Contains more WaterWater +897.8%
Contains more FatsFats +120.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +168.1%
Contains less Sat. FatSaturated fat -36.3%
Contains more Poly. FatPolyunsaturated fat +1872.1%

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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. Chia seeds - 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.