Flaxseeds vs. Black Pepper
Nutrition comparison of Flaxseeds and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and black pepper:
- Both flaxseeds and black pepper are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Black pepper has 62% less saturated fat than flaxseed.
- Black pepper is an excellent source of Vitamin K.
- Flaxseed has more thiamin, niacin and folate.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and black pepper are high in calories. Flaxseed has 113% more calories than black pepper - flaxseed has 534 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to black pepper for protein. Flaxseeds has a macronutrient ratio of 13:20:67 and for black pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Black Pepper | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 20% | 79% |
| Fat | 67% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and flaxseed has 55% less carbohydrates than black pepper - flaxseed has 28.9g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both flaxseeds and black pepper are high in dietary fiber. Flaxseed has a little more dietary fiber (8%) than black pepper by weight - flaxseed has 27.3g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Flaxseeds and black pepper contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Both flaxseeds and black pepper are high in protein. Flaxseed has 76% more protein than black pepper - flaxseed has 18.3g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Black pepper has 62% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and black pepper contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than flaxseed - black pepper has 27ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and black pepper contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 37 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and folate. Both flaxseeds and black pepper contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Flaxseeds | Black Pepper | |
|---|---|---|
| Thiamin | 1.644 MG | 0.108 MG |
| Riboflavin | 0.161 MG | 0.18 MG |
| Niacin | 3.08 MG | 1.143 MG |
| Pantothenic acid | 0.985 MG | 1.399 MG |
| Vitamin B6 | 0.473 MG | 0.291 MG |
| Folate | 87 UG | 17 UG |
Minerals
calcium
Both flaxseeds and black pepper are high in calcium. Black pepper has 74% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both flaxseeds and black pepper are high in iron. Black pepper has 69% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both flaxseeds and black pepper are high in potassium. Black pepper has 63% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both flaxseeds and black pepper contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Black Pepper | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 454 UG |
| beta-carotene | ~ | 310 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than black pepper per 100 grams.
| Flaxseeds | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.152 G |
| Total | 22.813 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than black pepper per 100 grams.
| Flaxseeds | Black Pepper | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.694 G |
| Total | 5.91 G | 0.694 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Black Pepper (Spices, pepper, black) .
Flaxseeds g
()
|
Daily Values (%) |
Black Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or black pepper contain more calories in 100 grams?Both flaxseeds and black pepper are high in calories. Flaxseed has 110% more calories than black pepper - flaxseed has 534 calories in 100g and black pepper has 251 calories.
Does flaxseeds or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and flaxseed has 60% fewer carbohydrates than black pepper - flaxseed has 28.9g of carbs for 100g and black pepper has 64g of carbohydrates.
Does flaxseeds or black pepper contain more calcium?
Both flaxseeds and black pepper are high in calcium. Black pepper has 70% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does flaxseeds or black pepper contain more iron?
Both flaxseeds and black pepper are high in iron. Black pepper has 70% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does flaxseeds or black pepper contain more potassium?
Both flaxseeds and black pepper are high in potassium. Black pepper has 60% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and black pepper has 1329mg of potassium.