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Flax vs Pigeon pea - In-Depth Nutrition Comparison

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Differences between Flax and Pigeon pea

  • Flax is higher in Vitamin B1, Magnesium, Fiber, Phosphorus, Selenium, Manganese, and Copper, however Pigeon pea is richer in Folate, and Potassium.
  • Pigeon pea's daily need coverage for Folate is 92% higher.
  • Flax has 11 times more Saturated Fat than Pigeon pea. While Flax has 3.663g of Saturated Fat, Pigeon pea has only 0.33g.

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

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Flax vs Pigeon pea 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
Flax
6
:
Contains more Calcium +96.2%
Contains more Magnesium +114.2%
Contains more Copper +15.4%
Contains more Zinc +57.2%
Contains more Phosphorus +74.9%
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Equal in Iron - 5.23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Contains more Calcium +96.2%
Contains more Magnesium +114.2%
Contains more Copper +15.4%
Contains more Zinc +57.2%
Contains more Phosphorus +74.9%
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Equal in Iron - 5.23

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
Flax
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B6 +67.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B5 +28.5%
Contains more Folate +424.1%
Equal in Vitamin B3 - 2.965
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B6 +67.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B5 +28.5%
Contains more Folate +424.1%
Equal in Vitamin B3 - 2.965

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
63
Flax
62
Pigeon pea
Mineral Summary Score
181
Flax
134
Pigeon pea

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
110%
Flax
130%
Pigeon pea
Carbohydrates
29%
Flax
63%
Pigeon pea
Fats
195%
Flax
7%
Pigeon pea

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.
Flax 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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Flax Pigeon pea Opinion
Calories 534 343 Flax
Protein 18.29 21.7 Pigeon pea
Fats 42.16 1.49 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 62.78 Pigeon pea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 5.23 Flax
Calcium 255 130 Flax
Potassium 813 1392 Pigeon pea
Magnesium 392 183 Flax
Sugar 1.55 Pigeon pea
Fiber 27.3 15 Flax
Copper 1.22 1.057 Flax
Zinc 4.34 2.76 Flax
Starch
Phosphorus 642 367 Flax
Sodium 30 17 Pigeon pea
Vitamin A 0 28 Pigeon pea
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.643 Flax
Vitamin B2 0.161 0.187 Pigeon pea
Vitamin B3 3.08 2.965 Flax
Vitamin B5 0.985 1.266 Pigeon pea
Vitamin B6 0.473 0.283 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 456 Pigeon pea
Trans Fat 0 Flax
Saturated Fat 3.663 0.33 Pigeon pea
Monounsaturated Fat 7.527 0.012 Flax
Polyunsaturated fat 28.73 0.814 Flax
Tryptophan 0.297 0.212 Flax
Threonine 0.766 0.767 Pigeon pea
Isoleucine 0.896 0.785 Flax
Leucine 1.235 1.549 Pigeon pea
Lysine 0.862 1.521 Pigeon pea
Methionine 0.37 0.243 Flax
Phenylalanine 0.957 1.858 Pigeon pea
Valine 1.072 0.937 Flax
Histidine 0.472 0.774 Pigeon pea
Fructose 0 Flax

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. Flax - 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/172436/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.