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  6. Pea soup vs. Flax seeds

Pea soup vs. Flax seeds — In-Depth Nutrition Comparison

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How are pea soup and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, vitamin B6, and zinc than pea soup.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.

Soup, pea, green, canned, prepared with equal volume water and Seeds, flaxseed are the varieties used in this article.

Infographic

Pea soup vs Flax seeds 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +1045.1%
Contains more IronIron +684.9%
Contains more CopperCopper +735.6%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +1266%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +913.1%
Contains more SeleniumSelenium +605.6%

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% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B5Vitamin B5 +1910.2%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +8600%
Contains more CholineCholine +496.2%
~equal in Vitamin C ~0.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea soup Flax seeds DV% diff.
Polyunsaturated fat 0.142g 28.73g 191%
Vitamin B1 0.04mg 1.644mg 134%
Copper 0.146mg 1.22mg 119%
Fiber 1.9g 27.3g 102%
Manganese 0.245mg 2.482mg 97%
Magnesium 15mg 392mg 90%
Phosphorus 47mg 642mg 85%
Fats 1.09g 42.16g 63%
Iron 0.73mg 5.73mg 63%
Selenium 3.6µg 25.4µg 40%
Vitamin B6 0.02mg 0.473mg 35%
Zinc 0.64mg 4.34mg 34%
Protein 3.2g 18.29g 30%
Calories 61kcal 534kcal 24%
Calcium 12mg 255mg 24%
Potassium 71mg 813mg 22%
Folate 1µg 87µg 22%
Vitamin B5 0.049mg 0.985mg 19%
Monounsaturated fat 0.372g 7.527g 18%
Vitamin B3 0.462mg 3.08mg 16%
Saturated fat 0.524g 3.663g 14%
Sodium 336mg 30mg 13%
Choline 13.2mg 78.7mg 12%
Vitamin B2 0.025mg 0.161mg 10%
Carbs 9.88g 28.88g 6%
Vitamin K 0.2µg 4.3µg 3%
Vitamin E 0.09mg 0.31mg 1%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 7.98g 1.58g N/A
Sugar 3.19g 1.55g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
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
Contains more WaterWater +1114.8%
Contains more ProteinProtein +471.6%
Contains more FatsFats +3767.9%
Contains more CarbsCarbs +192.3%
Contains more OtherOther +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1923.4%
Contains more Poly. FatPolyunsaturated fat +20132.4%

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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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.