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Flax vs. Pork — In-Depth Nutrition Comparison

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Important differences between Flax and Pork

  • Flax has more Copper, Fiber, Manganese, Magnesium, Vitamin B1, Iron, and Phosphorus, however, Pork is richer in Selenium, and Vitamin B12.
  • Flax's 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 vs Pork 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
9
:
1
Pork
Contains more Calcium +1242.1%
Contains more Iron +558.6%
Contains more Magnesium +1300%
Contains more Phosphorus +161%
Contains more Potassium +92.2%
Contains less Sodium -51.6%
Contains more Zinc +81.6%
Contains more Copper +1571.2%
Contains more Manganese +27477.8%
Contains more Selenium +78.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +1242.1%
Contains more Iron +558.6%
Contains more Magnesium +1300%
Contains more Phosphorus +161%
Contains more Potassium +92.2%
Contains less Sodium -51.6%
Contains more Zinc +81.6%
Contains more Copper +1571.2%
Contains more Manganese +27477.8%
Contains more Selenium +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.
Flax
6
:
6
Pork
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +41.1%
Contains more Folate +1640%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +63.5%
Contains more Vitamin B12 +∞%
Contains more Choline +19.3%
Equal in Vitamin E - 0.29
Equal in Vitamin C - 0.6
Equal in Vitamin B6 - 0.464
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +41.1%
Contains more Folate +1640%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +63.5%
Contains more Vitamin B12 +∞%
Contains more Choline +19.3%
Equal in Vitamin E - 0.29
Equal in Vitamin C - 0.6
Equal in Vitamin B6 - 0.464

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
3
:
2
Pork
Contains more Fats +202.9%
Contains more Carbs +∞%
Contains more Other +316.9%
Contains more Protein +49.4%
Contains more Water +731.5%
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
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +202.9%
Contains more Carbs +∞%
Contains more Other +316.9%
Contains more Protein +49.4%
Contains more Water +731.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
3
:
0
Pork
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +21.6%
Contains more Polyunsaturated fat +2294.2%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +21.6%
Contains more Polyunsaturated fat +2294.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Pork
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
Minerals Daily Need Coverage Score
191%
Flax
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork
Pork is cheaper (difference - $2.2)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 1.567g)
Which food is richer in minerals?
Flax
Flax 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 - 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.