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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
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Calcium +73.7%
Contains more Iron +69.5%
Contains more Potassium +63.5%
Contains less Sodium -33.3%
Equal in Copper - 1.33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 133% 365% 123% 68% 118% 3% 33% 444%
Contains more Magnesium +129.2%
Contains more Phosphorus +306.3%
Contains more Zinc +264.7%
Contains more Calcium +73.7%
Contains more Iron +69.5%
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 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%
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%

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

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
Starch g g
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
Vitamin A 0IU 547IU Black pepper
Vitamin E 0.31mg 1.04mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 1.392g Black pepper
Monounsaturated Fat 7.527g 0.739g Flax
Polyunsaturated fat 28.73g 0.998g Flax

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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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

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

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.