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  6. Flax seeds vs. Pigeon pea

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

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Important differences between flax seeds and pigeon pea

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, vitamin B6, and zinc than pigeon pea.
  • Flax seeds' daily need coverage for vitamin B1 is 125% more.
  • Flax seeds contain 9 times more vitamin B6 than pigeon pea. Flax seeds contain 0.473mg of vitamin B6, while pigeon pea contains 0.05mg.

The food varieties used in the comparison are Seeds, flaxseed and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Pigeon pea 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains more MagnesiumMagnesium +752.2%
Contains more CalciumCalcium +493%
Contains more PotassiumPotassium +111.7%
Contains more IronIron +416.2%
Contains more CopperCopper +353.5%
Contains more ZincZinc +382.2%
Contains more PhosphorusPhosphorus +439.5%
Contains more ManganeseManganese +395.4%
Contains more SeleniumSelenium +775.9%
Contains less SodiumSodium -83.3%

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1026%
Contains more Vitamin B2Vitamin B2 +172.9%
Contains more Vitamin B3Vitamin B3 +294.4%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more Vitamin B6Vitamin B6 +846%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +27.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more ProteinProtein +170.6%
Contains more FatsFats +10994.7%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +250%
Contains more WaterWater +884.9%

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
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains more Mono. FatMonounsaturated fat +250800%
Contains more Poly. FatPolyunsaturated fat +13914.6%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Pigeon pea
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pigeon pea DV% diff.
Polyunsaturated fat 28.73g 0.205g 190%
Vitamin B1 1.644mg 0.146mg 125%
Copper 1.22mg 0.269mg 106%
Manganese 2.482mg 0.501mg 86%
Magnesium 392mg 46mg 82%
Fiber 27.3g 6.7g 82%
Phosphorus 642mg 119mg 75%
Fats 42.16g 0.38g 64%
Iron 5.73mg 1.11mg 58%
Selenium 25.4µg 2.9µg 41%
Vitamin B6 0.473mg 0.05mg 33%
Zinc 4.34mg 0.9mg 31%
Protein 18.29g 6.76g 23%
Calories 534kcal 121kcal 21%
Calcium 255mg 43mg 21%
Monounsaturated fat 7.527g 0.003g 19%
Saturated fat 3.663g 0.083g 16%
Vitamin B3 3.08mg 0.781mg 14%
Choline 78.7mg 14%
Potassium 813mg 384mg 13%
Vitamin B5 0.985mg 0.319mg 13%
Vitamin B2 0.161mg 0.059mg 8%
Folate 87µg 111µg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Carbs 28.88g 23.25g 2%
Sodium 30mg 5mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 16.55g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.066mg 0%
Threonine 0.766mg 0.239mg 0%
Isoleucine 0.896mg 0.245mg 0%
Leucine 1.235mg 0.483mg 0%
Lysine 0.862mg 0.474mg 0%
Methionine 0.37mg 0.076mg 0%
Phenylalanine 0.957mg 0.579mg 0%
Valine 1.072mg 0.292mg 0%
Histidine 0.472mg 0.241mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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%
Flax seeds
14%
Pigeon pea
Minerals Daily Need Coverage Score
191%
Flax seeds
37%
Pigeon pea

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 - 25mg)
Which food is lower in Saturated fat?
Pigeon pea
Pigeon pea is lower in Saturated fat (difference - 3.58g)
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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.