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  6. Flax seeds vs. Pea soup

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

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How are flax seeds and pea soup 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.
  • Flax seeds contain 26 times more magnesium than pea soup. While flax seeds contain 392mg of magnesium, pea soup contains only 15mg.

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

Infographic

Flax seeds vs Pea soup 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
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%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Pea soup DV% diff.
Polyunsaturated fat 28.73g 0.142g 191%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.146mg 119%
Fiber 27.3g 1.9g 102%
Manganese 2.482mg 0.245mg 97%
Magnesium 392mg 15mg 90%
Phosphorus 642mg 47mg 85%
Fats 42.16g 1.09g 63%
Iron 5.73mg 0.73mg 63%
Selenium 25.4µg 3.6µg 40%
Vitamin B6 0.473mg 0.02mg 35%
Zinc 4.34mg 0.64mg 34%
Protein 18.29g 3.2g 30%
Calories 534kcal 61kcal 24%
Calcium 255mg 12mg 24%
Potassium 813mg 71mg 22%
Folate 87µg 1µg 22%
Vitamin B5 0.985mg 0.049mg 19%
Monounsaturated fat 7.527g 0.372g 18%
Vitamin B3 3.08mg 0.462mg 16%
Saturated fat 3.663g 0.524g 14%
Sodium 30mg 336mg 13%
Choline 78.7mg 13.2mg 12%
Vitamin B2 0.161mg 0.025mg 10%
Carbs 28.88g 9.88g 6%
Vitamin K 4.3µg 0.2µg 3%
Vitamin E 0.31mg 0.09mg 1%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 1.58g 7.98g N/A
Sugar 1.55g 3.19g N/A
Vitamin A 0µg 3µg 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
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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +471.6%
Contains more FatsFats +3767.9%
Contains more CarbsCarbs +192.3%
Contains more OtherOther +189.8%
Contains more WaterWater +1114.8%

Fat Type Comparison

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

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