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  6. Seed vs. Pork

Seed vs. Pork — In-Depth Nutrition Comparison

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How are Seed and Pork different?

  • Seed is richer in Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, and Vitamin B3, while Pork is higher in Vitamin B12.
  • Seed covers your daily need of Fiber 138% more than Pork.
  • Seed contains 303 times more Manganese than Pork. Seed contains 2.723mg of Manganese, while Pork contains 0.009mg.

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

Infographic

Seed vs Pork 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.
Seed
Seed
9
:
1
Pork
Pork
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 - 423
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
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 - 423

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.
Seed
Seed
5
:
7
Pork
Pork
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%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Pork
Pork
Contains more Fats +120.8%
Contains more Carbs +∞%
Contains more Other +439.3%
Contains more Protein +65.2%
Contains more Water +897.8%
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
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +120.8%
Contains more Carbs +∞%
Contains more Other +439.3%
Contains more Protein +65.2%
Contains more Water +897.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Pork
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 Seed Pork Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 27.32g Pork
Fats 30.74g 13.92g Seed
Carbs 42.12g 0g Seed
Calories 486kcal 242kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 19mg Seed
Iron 7.72mg 0.87mg Seed
Magnesium 335mg 28mg Seed
Phosphorus 860mg 246mg Seed
Potassium 407mg 423mg Pork
Sodium 16mg 62mg Seed
Zinc 4.58mg 2.39mg Seed
Copper 0.924mg 0.073mg Seed
Manganese 2.723mg 0.009mg Seed
Selenium 55.2µg 45.3µg Seed
Vitamin A 54IU 7IU Seed
Vitamin A RAE 2µg Pork
Vitamin E 0.5mg 0.29mg Seed
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 1.6mg 0.6mg Seed
Vitamin B1 0.62mg 0.877mg Pork
Vitamin B2 0.17mg 0.321mg Pork
Vitamin B3 8.83mg 5.037mg Seed
Vitamin B5 0.698mg Pork
Vitamin B6 0.464mg Pork
Folate 49µg 5µg Seed
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.436mg 0.338mg Seed
Threonine 0.709mg 1.234mg Pork
Isoleucine 0.801mg 1.26mg Pork
Leucine 1.371mg 2.177mg Pork
Lysine 0.97mg 2.446mg Pork
Methionine 0.588mg 0.712mg Pork
Phenylalanine 1.016mg 1.086mg Pork
Valine 0.95mg 1.473mg Pork
Histidine 0.531mg 1.067mg Pork
Cholesterol 0mg 80mg Seed
Trans Fat 0.14g Pork
Saturated Fat 3.33g 5.23g Seed
Monounsaturated Fat 2.309g 6.19g Pork
Polyunsaturated fat 23.665g 1.2g 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
Seed Pork
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
35%
Seed
56%
Pork
Minerals Daily Need Coverage Score
221%
Seed
55%
Pork

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.