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  6. Flax seeds vs. Black pepper

Flax seeds vs. Black pepper — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Black pepper

  • Flax seeds are 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 seeds.
  • Flax seeds have 15 times more Vitamin B1 than Black pepper. Flax seeds have 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 seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +129.2%
Contains more ZincZinc +264.7%
Contains more PhosphorusPhosphorus +306.3%
Contains more SeleniumSelenium +418.4%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +69.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +413.8%
~equal in Copper ~1.33mg

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.
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%
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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1422.2%
Contains more Vitamin B3Vitamin B3 +169.5%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more FolateFolate +411.8%
Contains more CholineCholine +596.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +235.5%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +3707%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +76%
Contains more FatsFats +1193.3%
Contains more CarbsCarbs +121.4%
Contains more WaterWater +79%
Contains more OtherOther +167.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Mono. FatMonounsaturated Fat +918.5%
Contains more Poly. FatPolyunsaturated fat +2778.8%
Contains less Sat. FatSaturated Fat -62%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +5650%
Contains more GlucoseGlucose +66.7%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Black pepper Opinion
Calories 534kcal 251kcal Flax seeds
Protein 18.29g 10.39g Flax seeds
Fats 42.16g 3.26g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 38.65g Black pepper
Carbs 28.88g 63.95g Black pepper
Magnesium 392mg 171mg Flax seeds
Calcium 255mg 443mg Black pepper
Potassium 813mg 1329mg Black pepper
Iron 5.73mg 9.71mg Black pepper
Sugar 1.55g 0.64g Black pepper
Fiber 27.3g 25.3g Flax seeds
Copper 1.22mg 1.33mg Black pepper
Zinc 4.34mg 1.19mg Flax seeds
Phosphorus 642mg 158mg Flax seeds
Sodium 30mg 20mg Black pepper
Vitamin A 0IU 547IU Black pepper
Vitamin A 0µg 27µg Black pepper
Vitamin E 0.31mg 1.04mg Black pepper
Manganese 2.482mg 12.753mg Black pepper
Selenium 25.4µg 4.9µg Flax seeds
Vitamin B1 1.644mg 0.108mg Flax seeds
Vitamin B2 0.161mg 0.18mg Black pepper
Vitamin B3 3.08mg 1.143mg Flax seeds
Vitamin B5 0.985mg 1.399mg Black pepper
Vitamin B6 0.473mg 0.291mg Flax seeds
Vitamin K 4.3µg 163.7µg Black pepper
Folate 87µg 17µg Flax seeds
Choline 78.7mg 11.3mg Flax seeds
Saturated Fat 3.663g 1.392g Black pepper
Monounsaturated Fat 7.527g 0.739g Flax seeds
Polyunsaturated fat 28.73g 0.998g Flax seeds
Tryptophan 0.297mg 0.058mg Flax seeds
Threonine 0.766mg 0.244mg Flax seeds
Isoleucine 0.896mg 0.366mg Flax seeds
Leucine 1.235mg 1.014mg Flax seeds
Lysine 0.862mg 0.244mg Flax seeds
Methionine 0.37mg 0.096mg Flax seeds
Phenylalanine 0.957mg 0.446mg Flax seeds
Valine 1.072mg 0.547mg Flax seeds
Histidine 0.472mg 0.159mg Flax seeds
Fructose 0g 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
56%
Black pepper
Minerals Daily Need Coverage Score
191%
Flax seeds
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 seeds - 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.