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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
3
:
Contains more Magnesium +129.2%
Contains more Zinc +264.7%
Contains more Phosphorus +306.3%
Contains more Iron +69.5%
Contains more Calcium +73.7%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Equal in Copper - 1.33
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 365% 133% 118% 123% 444% 33% 68% 3%
Contains more Magnesium +129.2%
Contains more Zinc +264.7%
Contains more Phosphorus +306.3%
Contains more Iron +69.5%
Contains more Calcium +73.7%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 33% 21% 0% 27% 42% 22% 84% 68% 0% 410% 13%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
60
Black pepper
Mineral Summary Score
181
Flax
160
Black pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
62%
Black pepper
Carbohydrates
29%
Flax
64%
Black pepper
Fats
195%
Flax
15%
Black pepper

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Flax Black pepper Opinion
Calories 534 251 Flax
Protein 18.29 10.39 Flax
Fats 42.16 3.26 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 63.95 Black pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 9.71 Black pepper
Calcium 255 443 Black pepper
Potassium 813 1329 Black pepper
Magnesium 392 171 Flax
Sugar 1.55 0.64 Black pepper
Fiber 27.3 25.3 Flax
Copper 1.22 1.33 Black pepper
Zinc 4.34 1.19 Flax
Starch
Phosphorus 642 158 Flax
Sodium 30 20 Black pepper
Vitamin A 0 547 Black pepper
Vitamin E 0.31 1.04 Black pepper
Vitamin D 0 0
Vitamin B1 1.644 0.108 Flax
Vitamin B2 0.161 0.18 Black pepper
Vitamin B3 3.08 1.143 Flax
Vitamin B5 0.985 1.399 Black pepper
Vitamin B6 0.473 0.291 Flax
Vitamin B12 0 0
Vitamin K 4.3 163.7 Black pepper
Folate 87 17 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 1.392 Black pepper
Monounsaturated Fat 7.527 0.739 Flax
Polyunsaturated fat 28.73 0.998 Flax
Tryptophan 0.297 0.058 Flax
Threonine 0.766 0.244 Flax
Isoleucine 0.896 0.366 Flax
Leucine 1.235 1.014 Flax
Lysine 0.862 0.244 Flax
Methionine 0.37 0.096 Flax
Phenylalanine 0.957 0.446 Flax
Valine 1.072 0.547 Flax
Histidine 0.472 0.159 Flax
Fructose 0 0.23 Black pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.