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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% 0.42% 5.8% 39% 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

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%

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
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pork Opinion
Calories 534kcal 242kcal Flax seeds
Protein 18.29g 27.32g Pork
Fats 42.16g 13.92g Flax seeds
Vitamin C 0.6mg 0.6mg
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Cholesterol 0mg 80mg Flax seeds
Vitamin D 0IU 53IU Pork
Magnesium 392mg 28mg Flax seeds
Calcium 255mg 19mg Flax seeds
Potassium 813mg 423mg Flax seeds
Iron 5.73mg 0.87mg Flax seeds
Sugar 1.55g 0g Pork
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.073mg Flax seeds
Zinc 4.34mg 2.39mg Flax seeds
Phosphorus 642mg 246mg Flax seeds
Sodium 30mg 62mg Flax seeds
Vitamin A 0IU 7IU Pork
Vitamin A 0µg 2µg Pork
Vitamin E 0.31mg 0.29mg Flax seeds
Vitamin D 0µg 1.3µg Pork
Manganese 2.482mg 0.009mg Flax seeds
Selenium 25.4µg 45.3µg Pork
Vitamin B1 1.644mg 0.877mg Flax seeds
Vitamin B2 0.161mg 0.321mg Pork
Vitamin B3 3.08mg 5.037mg Pork
Vitamin B5 0.985mg 0.698mg Flax seeds
Vitamin B6 0.473mg 0.464mg Flax seeds
Vitamin B12 0µg 0.7µg Pork
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 5µg Flax seeds
Choline 78.7mg 93.9mg Pork
Saturated Fat 3.663g 5.23g Flax seeds
Monounsaturated Fat 7.527g 6.19g Flax seeds
Polyunsaturated fat 28.73g 1.2g Flax seeds
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
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Pork
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%
Pork
Minerals Daily Need Coverage Score
191%
Flax seeds
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 1.567g)
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 - 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.