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Flax vs. Pigeon pea — In-Depth Nutrition Comparison

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Important differences between Flax and Pigeon pea

  • Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc than Pigeon pea.
  • Flax's daily need coverage for Vitamin B1 is 125% more.
  • Flax contains 9 times more Vitamin B6 than Pigeon pea. Flax contains 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 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.
Contains more Calcium +493%
Contains more Iron +416.2%
Contains more Magnesium +752.2%
Contains more Phosphorus +439.5%
Contains more Potassium +111.7%
Contains more Zinc +382.2%
Contains more Copper +353.5%
Contains more Manganese +395.4%
Contains more Selenium +775.9%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Calcium +493%
Contains more Iron +416.2%
Contains more Magnesium +752.2%
Contains more Phosphorus +439.5%
Contains more Potassium +111.7%
Contains more Zinc +382.2%
Contains more Copper +353.5%
Contains more Manganese +395.4%
Contains more Selenium +775.9%
Contains less Sodium -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.
Flax
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1026%
Contains more Vitamin B2 +172.9%
Contains more Vitamin B3 +294.4%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +846%
Contains more Vitamin A +∞%
Contains more Folate +27.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1026%
Contains more Vitamin B2 +172.9%
Contains more Vitamin B3 +294.4%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +846%
Contains more Vitamin A +∞%
Contains more Folate +27.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +170.6%
Contains more Fats +10994.7%
Contains more Carbs +24.2%
Contains more Other +250%
Contains more Water +884.9%
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 Protein +170.6%
Contains more Fats +10994.7%
Contains more Carbs +24.2%
Contains more Other +250%
Contains more Water +884.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +250800%
Contains more Polyunsaturated fat +13914.6%
Contains less Saturated Fat -97.7%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +250800%
Contains more Polyunsaturated fat +13914.6%
Contains less Saturated 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 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 Pigeon pea Opinion
Net carbs 1.58g 16.55g Pigeon pea
Protein 18.29g 6.76g Flax
Fats 42.16g 0.38g Flax
Carbs 28.88g 23.25g Flax
Calories 534kcal 121kcal Flax
Sugar 1.55g Pigeon pea
Fiber 27.3g 6.7g Flax
Calcium 255mg 43mg Flax
Iron 5.73mg 1.11mg Flax
Magnesium 392mg 46mg Flax
Phosphorus 642mg 119mg Flax
Potassium 813mg 384mg Flax
Sodium 30mg 5mg Pigeon pea
Zinc 4.34mg 0.9mg Flax
Copper 1.22mg 0.269mg Flax
Manganese 2.482mg 0.501mg Flax
Selenium 25.4µg 2.9µg Flax
Vitamin A 0IU 3IU Pigeon pea
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.146mg Flax
Vitamin B2 0.161mg 0.059mg Flax
Vitamin B3 3.08mg 0.781mg Flax
Vitamin B5 0.985mg 0.319mg Flax
Vitamin B6 0.473mg 0.05mg Flax
Folate 87µg 111µg Pigeon pea
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.066mg Flax
Threonine 0.766mg 0.239mg Flax
Isoleucine 0.896mg 0.245mg Flax
Leucine 1.235mg 0.483mg Flax
Lysine 0.862mg 0.474mg Flax
Methionine 0.37mg 0.076mg Flax
Phenylalanine 0.957mg 0.579mg Flax
Valine 1.072mg 0.292mg Flax
Histidine 0.472mg 0.241mg Flax
Saturated Fat 3.663g 0.083g Pigeon pea
Monounsaturated Fat 7.527g 0.003g Flax
Polyunsaturated fat 28.73g 0.205g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
15%
Pigeon pea
Minerals Daily Need Coverage Score
191%
Flax
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
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.