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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.

Infographic

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
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%
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Equal in Iron - 5.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
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%
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 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 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Flax Pigeon pea Opinion
Net carbs 1.58g 47.78g Pigeon pea
Protein 18.29g 21.7g Pigeon pea
Fats 42.16g 1.49g Flax
Carbs 28.88g 62.78g Pigeon pea
Calories 534kcal 343kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Pigeon pea
Fiber 27.3g 15g Flax
Calcium 255mg 130mg Flax
Iron 5.73mg 5.23mg Flax
Magnesium 392mg 183mg Flax
Phosphorus 642mg 367mg Flax
Potassium 813mg 1392mg Pigeon pea
Sodium 30mg 17mg Pigeon pea
Zinc 4.34mg 2.76mg Flax
Copper 1.22mg 1.057mg Flax
Vitamin A 0IU 28IU Pigeon pea
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.643mg Flax
Vitamin B2 0.161mg 0.187mg Pigeon pea
Vitamin B3 3.08mg 2.965mg Flax
Vitamin B5 0.985mg 1.266mg Pigeon pea
Vitamin B6 0.473mg 0.283mg Flax
Folate 87µg 456µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.212mg Flax
Threonine 0.766mg 0.767mg Pigeon pea
Isoleucine 0.896mg 0.785mg Flax
Leucine 1.235mg 1.549mg Pigeon pea
Lysine 0.862mg 1.521mg Pigeon pea
Methionine 0.37mg 0.243mg Flax
Phenylalanine 0.957mg 1.858mg Pigeon pea
Valine 1.072mg 0.937mg Flax
Histidine 0.472mg 0.774mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.33g Pigeon pea
Monounsaturated Fat 7.527g 0.012g Flax
Polyunsaturated fat 28.73g 0.814g 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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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

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. 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.