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  6. Pigeon pea raw vs. Flax seeds

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

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Differences between pigeon pea raw and flax seeds

  • Pigeon pea raw is higher in folate and potassium; however, flax seeds are 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 seeds. While pigeon pea raw has 1392mg of potassium, flax seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
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 PotassiumPotassium +71.2%
Contains less SodiumSodium -43.3%
Contains more MagnesiumMagnesium +114.2%
Contains more CalciumCalcium +96.2%
Contains more CopperCopper +15.4%
Contains more ZincZinc +57.2%
Contains more PhosphorusPhosphorus +74.9%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +209.8%
~equal in Iron ~5.73mg

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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
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 B2Vitamin B2 +16.1%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more FolateFolate +424.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +155.7%
Contains more Vitamin B6Vitamin B6 +67.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Flax seeds DV% diff.
Polyunsaturated fat 0.814g 28.73g 186%
Folate 456µg 87µg 92%
Vitamin B1 0.643mg 1.644mg 83%
Fats 1.49g 42.16g 63%
Magnesium 183mg 392mg 50%
Fiber 15g 27.3g 49%
Phosphorus 367mg 642mg 39%
Selenium 8.2µg 25.4µg 31%
Manganese 1.791mg 2.482mg 30%
Monounsaturated fat 0.012g 7.527g 19%
Copper 1.057mg 1.22mg 18%
Potassium 1392mg 813mg 17%
Vitamin B6 0.283mg 0.473mg 15%
Saturated fat 0.33g 3.663g 15%
Choline 78.7mg 14%
Zinc 2.76mg 4.34mg 14%
Calcium 130mg 255mg 13%
Carbs 62.78g 28.88g 11%
Calories 343kcal 534kcal 10%
Protein 21.7g 18.29g 7%
Vitamin B5 1.266mg 0.985mg 6%
Iron 5.23mg 5.73mg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin B2 0.187mg 0.161mg 2%
Vitamin C 0mg 0.6mg 1%
Sodium 17mg 30mg 1%
Vitamin B3 2.965mg 3.08mg 1%
Net carbs 47.78g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.297mg 0%
Threonine 0.767mg 0.766mg 0%
Isoleucine 0.785mg 0.896mg 0%
Leucine 1.549mg 1.235mg 0%
Lysine 1.521mg 0.862mg 0%
Methionine 0.243mg 0.37mg 0%
Phenylalanine 1.858mg 0.957mg 0%
Valine 0.937mg 1.072mg 0%
Histidine 0.774mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 ProteinProtein +18.6%
Contains more CarbsCarbs +117.4%
Contains more WaterWater +52.2%
Contains more FatsFats +2729.5%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 -91%
Contains more Mono. FatMonounsaturated fat +62625%
Contains more Poly. FatPolyunsaturated fat +3429.5%

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 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.