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  6. Flax seeds vs. Pork jowl

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

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A recap on the differences between flax seeds and pork jowl

  • Flax seeds have more copper, fiber, manganese, vitamin B1, magnesium, phosphorus, iron, and selenium; however, pork jowl is higher in vitamin B12.
  • Flax seeds cover your daily copper needs 131% more than pork jowl.
  • Flax seeds have less saturated fat.

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

Infographic

Flax seeds vs Pork jowl 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.
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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +6275%
Contains more PotassiumPotassium +449.3%
Contains more IronIron +1264.3%
Contains more CopperCopper +2950%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +646.5%
Contains more ManganeseManganese +49540%
Contains more SeleniumSelenium +1593.3%
Contains less SodiumSodium -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.
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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +325.9%
Contains more Vitamin B5Vitamin B5 +294%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B3Vitamin B3 +47.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.29mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Pork jowl DV% diff.
Polyunsaturated fat 28.73g 8.11g 137%
Copper 1.22mg 0.04mg 131%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.005mg 108%
Vitamin B1 1.644mg 0.386mg 105%
Saturated fat 3.663g 25.26g 98%
Magnesium 392mg 3mg 93%
Phosphorus 642mg 86mg 79%
Iron 5.73mg 0.42mg 66%
Monounsaturated fat 7.527g 32.89g 63%
Selenium 25.4µg 1.5µg 43%
Fats 42.16g 69.61g 42%
Vitamin B12 0µg 0.82µg 34%
Zinc 4.34mg 0.84mg 32%
Cholesterol 0mg 90mg 30%
Vitamin B6 0.473mg 0.09mg 29%
Calcium 255mg 4mg 25%
Protein 18.29g 6.38g 24%
Folate 87µg 1µg 22%
Potassium 813mg 148mg 20%
Vitamin B5 0.985mg 0.25mg 15%
Choline 78.7mg 14%
Carbs 28.88g 0g 10%
Vitamin B3 3.08mg 4.535mg 9%
Calories 534kcal 655kcal 6%
Vitamin B2 0.161mg 0.236mg 6%
Vitamin K 4.3µg 4%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Sodium 30mg 25mg 0%
Vitamin E 0.31mg 0.29mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.297mg 0.021mg 0%
Threonine 0.766mg 0.21mg 0%
Isoleucine 0.896mg 0.168mg 0%
Leucine 1.235mg 0.446mg 0%
Lysine 0.862mg 0.528mg 0%
Methionine 0.37mg 0.095mg 0%
Phenylalanine 0.957mg 0.239mg 0%
Valine 1.072mg 0.305mg 0%
Histidine 0.472mg 0.072mg 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
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 ProteinProtein +186.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.8%
Contains more FatsFats +65.1%
Contains more WaterWater +218.8%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Poly. FatPolyunsaturated fat +254.3%
Contains more Mono. FatMonounsaturated fat +337%

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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 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.