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  6. Flax vs. Black pepper

Flax vs. Black pepper — In-Depth Nutrition Comparison

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Significant differences between Flax and Black pepper

  • Flax is richer in Vitamin B1, Phosphorus, Magnesium, Selenium, Zinc, and Folate, while Black pepper is higher in Manganese, Vitamin K, Iron, and Calcium.
  • Black pepper covers your daily Manganese needs 447% more than Flax.
  • Flax has 15 times more Vitamin B1 than Black pepper. Flax has 1.644mg of Vitamin B1, while Black pepper has 0.108mg.

Specific food types used in this comparison are Seeds, flaxseed and Spices, pepper, black.

Infographic

Flax vs Black pepper 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.
Flax
Flax
4
:
6
Black pepper
Black pepper
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Selenium +418.4%
Contains more Calcium +73.7%
Contains more Iron +69.5%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Contains more Manganese +413.8%
Equal in Copper - 1.33
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Selenium +418.4%
Contains more Calcium +73.7%
Contains more Iron +69.5%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Contains more Manganese +413.8%
Equal in Copper - 1.33

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.
Flax
Flax
5
:
5
Black pepper
Black pepper
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1422.2%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +62.5%
Contains more Folate +411.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +235.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +42%
Contains more Vitamin K +3707%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1422.2%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +62.5%
Contains more Folate +411.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +235.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B5 +42%
Contains more Vitamin K +3707%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Black pepper
Black pepper
Contains more Protein +76%
Contains more Fats +1193.3%
Contains more Carbs +121.4%
Contains more Water +79%
Contains more Other +167.9%
Flax
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
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Protein +76%
Contains more Fats +1193.3%
Contains more Carbs +121.4%
Contains more Water +79%
Contains more Other +167.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Black pepper
Black pepper
Contains more Monounsaturated Fat +918.5%
Contains more Polyunsaturated fat +2778.8%
Contains less Saturated Fat -62%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains more Monounsaturated Fat +918.5%
Contains more Polyunsaturated fat +2778.8%
Contains less Saturated Fat -62%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
2
Black pepper
Black pepper
Contains more Sucrose +5650%
Contains more Glucose +66.7%
Contains more Fructose +∞%
Contains more Galactose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Black pepper
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more Sucrose +5650%
Contains more Glucose +66.7%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Black pepper Opinion
Net carbs 1.58g 38.65g Black pepper
Protein 18.29g 10.39g Flax
Fats 42.16g 3.26g Flax
Carbs 28.88g 63.95g Black pepper
Calories 534kcal 251kcal Flax
Fructose 0g 0.23g Black pepper
Sugar 1.55g 0.64g Black pepper
Fiber 27.3g 25.3g Flax
Calcium 255mg 443mg Black pepper
Iron 5.73mg 9.71mg Black pepper
Magnesium 392mg 171mg Flax
Phosphorus 642mg 158mg Flax
Potassium 813mg 1329mg Black pepper
Sodium 30mg 20mg Black pepper
Zinc 4.34mg 1.19mg Flax
Copper 1.22mg 1.33mg Black pepper
Manganese 2.482mg 12.753mg Black pepper
Selenium 25.4µg 4.9µg Flax
Vitamin A 0IU 547IU Black pepper
Vitamin A RAE 0µg 27µg Black pepper
Vitamin E 0.31mg 1.04mg Black pepper
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.108mg Flax
Vitamin B2 0.161mg 0.18mg Black pepper
Vitamin B3 3.08mg 1.143mg Flax
Vitamin B5 0.985mg 1.399mg Black pepper
Vitamin B6 0.473mg 0.291mg Flax
Folate 87µg 17µg Flax
Vitamin K 4.3µg 163.7µg Black pepper
Tryptophan 0.297mg 0.058mg Flax
Threonine 0.766mg 0.244mg Flax
Isoleucine 0.896mg 0.366mg Flax
Leucine 1.235mg 1.014mg Flax
Lysine 0.862mg 0.244mg Flax
Methionine 0.37mg 0.096mg Flax
Phenylalanine 0.957mg 0.446mg Flax
Valine 1.072mg 0.547mg Flax
Histidine 0.472mg 0.159mg Flax
Saturated Fat 3.663g 1.392g Black pepper
Monounsaturated Fat 7.527g 0.739g Flax
Polyunsaturated fat 28.73g 0.998g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Black pepper
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
63%
Flax
60%
Black pepper
Minerals Daily Need Coverage Score
191%
Flax
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 2.271g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.