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  6. Pork vs. Flax seeds

Pork vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between pork and flax seeds

  • Pork has more selenium and vitamin B12; however, flax seeds are richer in copper, fiber, manganese, magnesium, vitamin B1, iron, and phosphorus.
  • Flax seeds' daily need coverage for copper is 127% more.
  • Flax seeds contain 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 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +78.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +92.2%
Contains more IronIron +558.6%
Contains more CopperCopper +1571.2%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +161%
Contains less SodiumSodium -51.6%
Contains more ManganeseManganese +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
Pork
6
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +99.4%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.3%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1640%
~equal in Vitamin C ~0.6mg
~equal in Vitamin E ~0.31mg
~equal in Vitamin B6 ~0.473mg

All nutrients comparison - raw data values

Nutrient Pork Flax seeds DV% diff.
Polyunsaturated fat 1.2g 28.73g 184%
Copper 0.073mg 1.22mg 127%
Fiber 0g 27.3g 109%
Manganese 0.009mg 2.482mg 108%
Magnesium 28mg 392mg 87%
Vitamin B1 0.877mg 1.644mg 64%
Iron 0.87mg 5.73mg 61%
Phosphorus 246mg 642mg 57%
Fats 13.92g 42.16g 43%
Selenium 45.3µg 25.4µg 36%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Calcium 19mg 255mg 24%
Folate 5µg 87µg 21%
Protein 27.32g 18.29g 18%
Zinc 2.39mg 4.34mg 18%
Calories 242kcal 534kcal 15%
Vitamin B3 5.037mg 3.08mg 12%
Vitamin B2 0.321mg 0.161mg 12%
Potassium 423mg 813mg 11%
Carbs 0g 28.88g 10%
Vitamin D 1.3µg 0µg 7%
Saturated fat 5.23g 3.663g 7%
Vitamin D 53IU 0IU 7%
Vitamin B5 0.698mg 0.985mg 6%
Vitamin K 0µg 4.3µg 4%
Choline 93.9mg 78.7mg 3%
Monounsaturated fat 6.19g 7.527g 3%
Sodium 62mg 30mg 1%
Vitamin B6 0.464mg 0.473mg 1%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.29mg 0.31mg 0%
Tryptophan 0.338mg 0.297mg 0%
Threonine 1.234mg 0.766mg 0%
Isoleucine 1.26mg 0.896mg 0%
Leucine 2.177mg 1.235mg 0%
Lysine 2.446mg 0.862mg 0%
Methionine 0.712mg 0.37mg 0%
Phenylalanine 1.086mg 0.957mg 0%
Valine 1.473mg 1.072mg 0%
Histidine 1.067mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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 +49.4%
Contains more WaterWater +731.5%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +316.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
0
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 -30%
Contains more Mono. FatMonounsaturated fat +21.6%
Contains more Poly. FatPolyunsaturated fat +2294.2%

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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. 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.