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Pigeon pea vs Flax - In-Depth Nutrition Comparison

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Differences between Pigeon pea and Flax

  • Pigeon pea is higher in Folate, and Potassium, however Flax is richer in Vitamin B1, Magnesium, Fiber, Phosphorus, Selenium, Manganese, and Copper.
  • Pigeon pea's daily need coverage for Folate is 92% higher.
  • Pigeon pea has 2 times more Potassium than Flax. While Pigeon pea has 1392mg of Potassium, Flax has only 813mg.
  • Pigeon pea 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 vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Iron - 5.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pigeon pea 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 Flax Opinion
Net carbs 47.78g 1.58g Pigeon pea
Protein 21.7g 18.29g Pigeon pea
Fats 1.49g 42.16g Flax
Carbs 62.78g 28.88g Pigeon pea
Calories 343kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Pigeon pea
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
Sodium 17mg 30mg Pigeon pea
Zinc 2.76mg 4.34mg Flax
Copper 1.057mg 1.22mg Flax
Vitamin A 28IU 0IU Pigeon pea
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.643mg 1.644mg Flax
Vitamin B2 0.187mg 0.161mg Pigeon pea
Vitamin B3 2.965mg 3.08mg Flax
Vitamin B5 1.266mg 0.985mg Pigeon pea
Vitamin B6 0.283mg 0.473mg Flax
Folate 456µg 87µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.212mg 0.297mg Flax
Threonine 0.767mg 0.766mg Pigeon pea
Isoleucine 0.785mg 0.896mg Flax
Leucine 1.549mg 1.235mg Pigeon pea
Lysine 1.521mg 0.862mg Pigeon pea
Methionine 0.243mg 0.37mg Flax
Phenylalanine 1.858mg 0.957mg Pigeon pea
Valine 0.937mg 1.072mg Flax
Histidine 0.774mg 0.472mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.33g 3.663g Pigeon pea
Monounsaturated Fat 0.012g 7.527g Flax
Polyunsaturated fat 0.814g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Pigeon pea
63
Flax
Mineral Summary Score
134
Pigeon pea
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
130%
Pigeon pea
110%
Flax
Carbohydrates
63%
Pigeon pea
29%
Flax
Fats
7%
Pigeon pea
195%
Flax

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 3.333g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea
Pigeon pea 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pigeon pea - 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.