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  6. Flax vs. Pork jowl

Flax vs. Pork jowl — In-Depth Nutrition Comparison

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A recap on differences between Flax and Pork jowl

  • Flax has more Copper, Fiber, Manganese, Vitamin B1, Magnesium, Phosphorus, Iron, and Selenium, however, Pork jowl is higher in Vitamin B12.
  • Flax covers your daily Copper needs 131% more than Pork jowl.
  • Flax has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Flax vs Pork jowl 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.
Flax
Flax
9
:
1
Pork jowl
Pork jowl
Contains more Calcium +6275%
Contains more Iron +1264.3%
Contains more Magnesium +12966.7%
Contains more Phosphorus +646.5%
Contains more Potassium +449.3%
Contains more Zinc +416.7%
Contains more Copper +2950%
Contains more Manganese +49540%
Contains more Selenium +1593.3%
Contains less Sodium -16.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Pork jowl
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Contains more Calcium +6275%
Contains more Iron +1264.3%
Contains more Magnesium +12966.7%
Contains more Phosphorus +646.5%
Contains more Potassium +449.3%
Contains more Zinc +416.7%
Contains more Copper +2950%
Contains more Manganese +49540%
Contains more Selenium +1593.3%
Contains less Sodium -16.7%

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
Flax
8
:
4
Pork jowl
Pork jowl
Contains more Vitamin C +∞%
Contains more Vitamin B1 +325.9%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +425.6%
Contains more Folate +8600%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.29
Flax
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%
Pork jowl
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +325.9%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +425.6%
Contains more Folate +8600%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Pork jowl
Pork jowl
Contains more Protein +186.7%
Contains more Carbs +∞%
Contains more Other +103.8%
Contains more Fats +65.1%
Contains more Water +218.8%
Flax
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 jowl
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more Protein +186.7%
Contains more Carbs +∞%
Contains more Other +103.8%
Contains more Fats +65.1%
Contains more Water +218.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Pork jowl
Pork jowl
Contains less Saturated Fat -85.5%
Contains more Polyunsaturated fat +254.3%
Contains more Monounsaturated Fat +337%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Pork jowl
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Contains less Saturated Fat -85.5%
Contains more Polyunsaturated fat +254.3%
Contains more Monounsaturated Fat +337%

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

All nutrients comparison - raw data values

Nutrient Flax Pork jowl Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 6.38g Flax
Fats 42.16g 69.61g Pork jowl
Carbs 28.88g 0g Flax
Calories 534kcal 655kcal Pork jowl
Sugar 1.55g 0g Pork jowl
Fiber 27.3g 0g Flax
Calcium 255mg 4mg Flax
Iron 5.73mg 0.42mg Flax
Magnesium 392mg 3mg Flax
Phosphorus 642mg 86mg Flax
Potassium 813mg 148mg Flax
Sodium 30mg 25mg Pork jowl
Zinc 4.34mg 0.84mg Flax
Copper 1.22mg 0.04mg Flax
Manganese 2.482mg 0.005mg Flax
Selenium 25.4µg 1.5µg Flax
Vitamin A 0IU 9IU Pork jowl
Vitamin A RAE 0µg 3µg Pork jowl
Vitamin E 0.31mg 0.29mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.386mg Flax
Vitamin B2 0.161mg 0.236mg Pork jowl
Vitamin B3 3.08mg 4.535mg Pork jowl
Vitamin B5 0.985mg 0.25mg Flax
Vitamin B6 0.473mg 0.09mg Flax
Folate 87µg 1µg Flax
Vitamin B12 0µg 0.82µg Pork jowl
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.021mg Flax
Threonine 0.766mg 0.21mg Flax
Isoleucine 0.896mg 0.168mg Flax
Leucine 1.235mg 0.446mg Flax
Lysine 0.862mg 0.528mg Flax
Methionine 0.37mg 0.095mg Flax
Phenylalanine 0.957mg 0.239mg Flax
Valine 1.072mg 0.305mg Flax
Histidine 0.472mg 0.072mg Flax
Cholesterol 0mg 90mg Flax
Saturated Fat 3.663g 25.26g Flax
Monounsaturated Fat 7.527g 32.89g Pork jowl
Polyunsaturated fat 28.73g 8.11g 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 jowl
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
63%
Flax
32%
Pork jowl
Minerals Daily Need Coverage Score
191%
Flax
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 21.597g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.