Flaxseeds vs. Pork
Nutrition comparison of Flaxseeds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pork:
- Both pork and flaxseeds are high in calories, potassium and protein.
- Flaxseed has more thiamin and folate, however, pork contains more Vitamin B12.
- Flaxseed is an excellent source of calcium, dietary fiber and iron.
- Pork has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and flaxseeds are high in calories. Flaxseed has 80% more calories than pork - pork has 297 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, much heavier in carbs and similar to pork for fat. Flaxseeds has a macronutrient ratio of 13:21:66 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pork | |
|---|---|---|
| Protein | 13% | 36% |
| Carbohydrates | 21% | ~ |
| Fat | 66% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than pork - flaxseed has 27.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and flaxseeds are high in protein. Pork has 40% more protein than flaxseed - pork has 25.7g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Pork is high in saturated fat and flaxseed has 53% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
cholesterol
Flaxseed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Pork and flaxseeds contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Pork and flaxseeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than flaxseed - pork has 21iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Pork and flaxseeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Flaxseeds and pork contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin and folate, however, pork contains more Vitamin B12. Both flaxseeds and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Flaxseeds | Pork | |
|---|---|---|
| Thiamin | 1.644 MG | 0.706 MG |
| Riboflavin | 0.161 MG | 0.22 MG |
| Niacin | 3.08 MG | 4.206 MG |
| Pantothenic acid | 0.985 MG | 0.52 MG |
| Vitamin B6 | 0.473 MG | 0.391 MG |
| Folate | 87 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 10 times more calcium than pork - pork has 22mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 344% more iron than pork - pork has 1.3mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both pork and flaxseeds are high in potassium. Flaxseed has 125% more potassium than pork - pork has 362mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pork per 100 grams.
| Flaxseeds | Pork | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.07 G |
| Total | 22.813 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than pork per 100 grams.
| Flaxseeds | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 5.903 G | 1.64 G |
| Total | 5.903 G | 1.72 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.
Flaxseeds g
()
|
Daily Values (%) |
Cooked Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or flaxseeds contain more calories in 100 grams?Both pork and flaxseeds are high in calories. Flaxseed has 80% more calories than pork - pork has 297 calories in 100g and flaxseed has 534 calories.
Is pork or flaxseeds better for protein?
Both pork and flaxseeds are high in protein. Pork has 40% more protein than flaxseed - pork has 25.7g of protein per 100 grams and flaxseed has 18.3g of protein.
Does pork or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 10 times more calcium than pork - pork has 22mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does pork or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 340% more iron than pork - pork has 1.3mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does pork or flaxseeds contain more potassium?
Both pork and flaxseeds are high in potassium. Flaxseed has 130% more potassium than pork - pork has 362mg of potassium in 100 grams and flaxseed has 813mg of potassium.