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.
Detailed nutritional comparison of flaxseeds and black pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Black Pepper src

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) .

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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.