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  6. Flax seeds vs. Pork Meat

Flax seeds vs. Pork Meat — In-Depth Nutrition Comparison

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Differences between flax seeds and pork Meat

  • Flax seeds are higher in copper, fiber, manganese, magnesium, vitamin B1, iron, phosphorus, and calcium; however, pork Meat is richer in vitamin B3.
  • Flax seeds' daily need coverage for copper is 123% higher.

The food types used in this comparison are Seeds, flaxseed and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Flax seeds vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +398.3%
Contains more CopperCopper +999.1%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +140.4%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +18992.3%
Contains more SeleniumSelenium +50.4%

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +287.5%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~1.012mg

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +1101.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +326.4%
Contains more ProteinProtein +43.1%
Contains more WaterWater +897.8%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +464.2%
Contains more Poly. FatPolyunsaturated fat +5577.9%
Contains less Sat. FatSaturated fat -67.3%

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 Pork Meat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pork Meat DV% diff.
Polyunsaturated fat 28.73g 0.506g 188%
Copper 1.22mg 0.111mg 123%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.013mg 107%
Magnesium 392mg 29mg 86%
Fats 42.16g 3.51g 59%
Vitamin B1 1.644mg 0.95mg 58%
Iron 5.73mg 1.15mg 57%
Phosphorus 642mg 267mg 54%
Vitamin B3 3.08mg 7.432mg 27%
Calcium 255mg 6mg 25%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Selenium 25.4µg 38.2µg 23%
Folate 87µg 0µg 22%
Vitamin B6 0.473mg 0.739mg 20%
Calories 534kcal 143kcal 20%
Vitamin B2 0.161mg 0.387mg 17%
Zinc 4.34mg 2.42mg 17%
Protein 18.29g 26.17g 16%
Monounsaturated fat 7.527g 1.334g 15%
Potassium 813mg 421mg 12%
Saturated fat 3.663g 1.198g 11%
Carbs 28.88g 0g 10%
Vitamin K 4.3µg 0µg 4%
Choline 78.7mg 88.9mg 2%
Vitamin E 0.31mg 0.08mg 2%
Vitamin D 0IU 10IU 1%
Vitamin B5 0.985mg 1.012mg 1%
Vitamin D 0µg 0.2µg 1%
Sodium 30mg 57mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Trans fat 0.033g N/A
Tryptophan 0.297mg 0.275mg 0%
Threonine 0.766mg 1.175mg 0%
Isoleucine 0.896mg 1.288mg 0%
Leucine 1.235mg 2.229mg 0%
Lysine 0.862mg 2.427mg 0%
Methionine 0.37mg 0.721mg 0%
Phenylalanine 0.957mg 1.1mg 0%
Valine 1.072mg 1.367mg 0%
Histidine 0.472mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
63%
Pork Meat
Minerals Daily Need Coverage Score
191%
Flax seeds
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 2.465g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.