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  6. Flax seeds vs. Pork

Flax seeds vs. Pork — In-Depth Nutrition Comparison

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Important differences between flax seeds and pork

  • Flax seeds have more copper, fiber, manganese, magnesium, vitamin B1, iron, and phosphorus; however, pork is richer in selenium and vitamin B12.
  • Flax seeds' daily need coverage for copper is 127% more.

The food varieties used in the comparison are Seeds, flaxseed and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Flax seeds vs Pork 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%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +92.2%
Contains more IronIron +558.6%
Contains more CopperCopper +1571.2%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +161%
Contains less SodiumSodium -51.6%
Contains more ManganeseManganese +27477.8%
Contains more SeleniumSelenium +78.3%

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%
Pork
Pork
6
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +99.4%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.3%
~equal in Vitamin C ~0.6mg
~equal in Vitamin E ~0.29mg
~equal in Vitamin B6 ~0.464mg

All nutrients comparison - raw data values

Nutrient Flax seeds Pork DV% diff.
Polyunsaturated fat 28.73g 1.2g 184%
Copper 1.22mg 0.073mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.009mg 108%
Magnesium 392mg 28mg 87%
Vitamin B1 1.644mg 0.877mg 64%
Iron 5.73mg 0.87mg 61%
Phosphorus 642mg 246mg 57%
Fats 42.16g 13.92g 43%
Selenium 25.4µg 45.3µg 36%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Calcium 255mg 19mg 24%
Folate 87µg 5µg 21%
Protein 18.29g 27.32g 18%
Zinc 4.34mg 2.39mg 18%
Calories 534kcal 242kcal 15%
Vitamin B3 3.08mg 5.037mg 12%
Vitamin B2 0.161mg 0.321mg 12%
Potassium 813mg 423mg 11%
Carbs 28.88g 0g 10%
Vitamin D 0µg 1.3µg 7%
Saturated fat 3.663g 5.23g 7%
Vitamin D 0IU 53IU 7%
Vitamin B5 0.985mg 0.698mg 6%
Vitamin K 4.3µg 0µg 4%
Choline 78.7mg 93.9mg 3%
Monounsaturated fat 7.527g 6.19g 3%
Sodium 30mg 62mg 1%
Vitamin B6 0.473mg 0.464mg 1%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.31mg 0.29mg 0%
Tryptophan 0.297mg 0.338mg 0%
Threonine 0.766mg 1.234mg 0%
Isoleucine 0.896mg 1.26mg 0%
Leucine 1.235mg 2.177mg 0%
Lysine 0.862mg 2.446mg 0%
Methionine 0.37mg 0.712mg 0%
Phenylalanine 0.957mg 1.086mg 0%
Valine 1.072mg 1.473mg 0%
Histidine 0.472mg 1.067mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +202.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +316.9%
Contains more ProteinProtein +49.4%
Contains more WaterWater +731.5%

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
Pork
Pork
0
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -30%
Contains more Mono. FatMonounsaturated fat +21.6%
Contains more Poly. FatPolyunsaturated fat +2294.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.