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  6. Pigeon pea raw vs. Flax

Pigeon pea raw vs. Flax — In-Depth Nutrition Comparison

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Differences between Pigeon pea raw and Flax

  • Pigeon pea raw is higher in Folate, and Potassium, however, Flax is richer in Vitamin B1, Magnesium, Fiber, Phosphorus, Selenium, Manganese, and Copper.
  • Pigeon pea raw's daily need coverage for Folate is 92% higher.
  • Pigeon pea raw has 2 times more Potassium than Flax. While Pigeon pea raw has 1392mg of Potassium, Flax has only 813mg.
  • Pigeon pea raw has less Saturated Fat.

The food types used in this comparison are Pigeon peas (red gram), mature seeds, raw and Seeds, flaxseed.

Infographic

Pigeon pea raw vs Flax infographic
Infographic link

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.
Pigeon pea raw
Pigeon pea raw
2
:
8
Flax
Flax
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Contains more Calcium +96.2%
Contains more Magnesium +114.2%
Contains more Phosphorus +74.9%
Contains more Zinc +57.2%
Contains more Copper +15.4%
Contains more Manganese +38.6%
Contains more Selenium +209.8%
Equal in Iron - 5.73
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Contains more Calcium +96.2%
Contains more Magnesium +114.2%
Contains more Phosphorus +74.9%
Contains more Zinc +57.2%
Contains more Copper +15.4%
Contains more Manganese +38.6%
Contains more Selenium +209.8%
Equal in Iron - 5.73

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.
Pigeon pea raw
Pigeon pea raw
4
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B5 +28.5%
Contains more Folate +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B6 +67.1%
Equal in Vitamin B3 - 3.08
Pigeon pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B5 +28.5%
Contains more Folate +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B6 +67.1%
Equal in Vitamin B3 - 3.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
3
:
2
Flax
Flax
Contains more Protein +18.6%
Contains more Carbs +117.4%
Contains more Water +52.2%
Contains more Fats +2729.5%
Equal in Other - 3.71
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Flax
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 Protein +18.6%
Contains more Carbs +117.4%
Contains more Water +52.2%
Contains more Fats +2729.5%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
1
:
2
Flax
Flax
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +62625%
Contains more Polyunsaturated fat +3429.5%
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +62625%
Contains more Polyunsaturated fat +3429.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea raw Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Flax Opinion
Net carbs 47.78g 1.58g Pigeon pea raw
Protein 21.7g 18.29g Pigeon pea raw
Fats 1.49g 42.16g Flax
Carbs 62.78g 28.88g Pigeon pea raw
Calories 343kcal 534kcal Flax
Sugar 1.55g Pigeon pea raw
Fiber 15g 27.3g Flax
Calcium 130mg 255mg Flax
Iron 5.23mg 5.73mg Flax
Magnesium 183mg 392mg Flax
Phosphorus 367mg 642mg Flax
Potassium 1392mg 813mg Pigeon pea raw
Sodium 17mg 30mg Pigeon pea raw
Zinc 2.76mg 4.34mg Flax
Copper 1.057mg 1.22mg Flax
Manganese 1.791mg 2.482mg Flax
Selenium 8.2µg 25.4µg Flax
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A RAE 1µg 0µg Pigeon pea raw
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.643mg 1.644mg Flax
Vitamin B2 0.187mg 0.161mg Pigeon pea raw
Vitamin B3 2.965mg 3.08mg Flax
Vitamin B5 1.266mg 0.985mg Pigeon pea raw
Vitamin B6 0.283mg 0.473mg Flax
Folate 456µg 87µg Pigeon pea raw
Vitamin K 4.3µg Flax
Tryptophan 0.212mg 0.297mg Flax
Threonine 0.767mg 0.766mg Pigeon pea raw
Isoleucine 0.785mg 0.896mg Flax
Leucine 1.549mg 1.235mg Pigeon pea raw
Lysine 1.521mg 0.862mg Pigeon pea raw
Methionine 0.243mg 0.37mg Flax
Phenylalanine 1.858mg 0.957mg Pigeon pea raw
Valine 0.937mg 1.072mg Flax
Histidine 0.774mg 0.472mg Pigeon pea raw
Saturated Fat 0.33g 3.663g Pigeon pea raw
Monounsaturated Fat 0.012g 7.527g Flax
Polyunsaturated fat 0.814g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Pigeon pea raw
63%
Flax
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
191%
Flax

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 3.333g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  2. Flax - 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.