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Pork vs. Flax — In-Depth Nutrition Comparison

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Important differences between Pork and Flax

  • Pork has more Selenium, and Vitamin B12, however, Flax is richer in Copper, Fiber, Manganese, Magnesium, Vitamin B1, Iron, and Phosphorus.
  • Flax's daily need coverage for Copper is 127% more.
  • Flax contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Seeds, flaxseed.

Infographic

Pork vs Flax infographic
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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
1
:
9
Flax
Contains more Selenium +78.3%
Contains more Calcium +1242.1%
Contains more Iron +558.6%
Contains more Magnesium +1300%
Contains more Phosphorus +161%
Contains more Potassium +92.2%
Contains less Sodium -51.6%
Contains more Zinc +81.6%
Contains more Copper +1571.2%
Contains more Manganese +27477.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +78.3%
Contains more Calcium +1242.1%
Contains more Iron +558.6%
Contains more Magnesium +1300%
Contains more Phosphorus +161%
Contains more Potassium +92.2%
Contains less Sodium -51.6%
Contains more Zinc +81.6%
Contains more Copper +1571.2%
Contains more Manganese +27477.8%

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
6
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +63.5%
Contains more Vitamin B12 +∞%
Contains more Choline +19.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +41.1%
Contains more Folate +1640%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.31
Equal in Vitamin C - 0.6
Equal in Vitamin B6 - 0.473
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
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 D +∞%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +63.5%
Contains more Vitamin B12 +∞%
Contains more Choline +19.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +41.1%
Contains more Folate +1640%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.31
Equal in Vitamin C - 0.6
Equal in Vitamin B6 - 0.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
:
3
Flax
Contains more Protein +49.4%
Contains more Water +731.5%
Contains more Fats +202.9%
Contains more Carbs +∞%
Contains more Other +316.9%
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 Protein +49.4%
Contains more Water +731.5%
Contains more Fats +202.9%
Contains more Carbs +∞%
Contains more Other +316.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
0
:
3
Flax
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +21.6%
Contains more Polyunsaturated fat +2294.2%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +21.6%
Contains more Polyunsaturated fat +2294.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Flax Opinion
Net carbs 0g 1.58g Flax
Protein 27.32g 18.29g Pork
Fats 13.92g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 242kcal 534kcal Flax
Sugar 0g 1.55g Pork
Fiber 0g 27.3g Flax
Calcium 19mg 255mg Flax
Iron 0.87mg 5.73mg Flax
Magnesium 28mg 392mg Flax
Phosphorus 246mg 642mg Flax
Potassium 423mg 813mg Flax
Sodium 62mg 30mg Flax
Zinc 2.39mg 4.34mg Flax
Copper 0.073mg 1.22mg Flax
Manganese 0.009mg 2.482mg Flax
Selenium 45.3µg 25.4µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.31mg Flax
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0.6mg
Vitamin B1 0.877mg 1.644mg Flax
Vitamin B2 0.321mg 0.161mg Pork
Vitamin B3 5.037mg 3.08mg Pork
Vitamin B5 0.698mg 0.985mg Flax
Vitamin B6 0.464mg 0.473mg Flax
Folate 5µg 87µg Flax
Vitamin B12 0.7µg 0µg Pork
Choline 93.9mg 78.7mg Pork
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.338mg 0.297mg Pork
Threonine 1.234mg 0.766mg Pork
Isoleucine 1.26mg 0.896mg Pork
Leucine 2.177mg 1.235mg Pork
Lysine 2.446mg 0.862mg Pork
Methionine 0.712mg 0.37mg Pork
Phenylalanine 1.086mg 0.957mg Pork
Valine 1.473mg 1.072mg Pork
Histidine 1.067mg 0.472mg Pork
Cholesterol 80mg 0mg Flax
Saturated Fat 5.23g 3.663g Flax
Monounsaturated Fat 6.19g 7.527g Flax
Polyunsaturated fat 1.2g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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%
Pork
62%
Flax
Minerals Daily Need Coverage Score
55%
Pork
191%
Flax

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork
Pork is cheaper (difference - $2.2)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 1.567g)
Which food is richer in minerals?
Flax
Flax 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.