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  6. Flax vs. Pigeon pea raw

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

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Differences between Flax and Pigeon pea raw

  • Flax is higher in Vitamin B1, Magnesium, Fiber, Phosphorus, Selenium, Manganese, and Copper, however, Pigeon pea raw is richer in Folate, and Potassium.
  • Pigeon pea raw's daily need coverage for Folate is 92% higher.
  • Flax has 11 times more Saturated Fat than Pigeon pea raw. While Flax has 3.663g of Saturated Fat, Pigeon pea raw 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 raw 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.
Flax
Flax
8
:
2
Pigeon pea raw
Pigeon pea raw
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 Manganese +38.6%
Contains more Selenium +209.8%
Contains more Potassium +71.2%
Contains less Sodium -43.3%
Equal in Iron - 5.23
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
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 Manganese +38.6%
Contains more Selenium +209.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
6
:
4
Pigeon pea raw
Pigeon pea raw
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
Flax
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%
Pigeon pea raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Pigeon pea raw
Pigeon pea raw
Contains more Fats +2729.5%
Contains more Protein +18.6%
Contains more Carbs +117.4%
Contains more Water +52.2%
Equal in Other - 3.44
Flax
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
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +2729.5%
Contains more Protein +18.6%
Contains more Carbs +117.4%
Contains more Water +52.2%
Equal in Other - 3.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Pigeon pea raw
Pigeon pea raw
Contains more Monounsaturated Fat +62625%
Contains more Polyunsaturated fat +3429.5%
Contains less Saturated Fat -91%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +62625%
Contains more Polyunsaturated fat +3429.5%
Contains less Saturated Fat -91%

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 raw
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 raw Opinion
Net carbs 1.58g 47.78g Pigeon pea raw
Protein 18.29g 21.7g Pigeon pea raw
Fats 42.16g 1.49g Flax
Carbs 28.88g 62.78g Pigeon pea raw
Calories 534kcal 343kcal Flax
Sugar 1.55g Pigeon pea raw
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 raw
Sodium 30mg 17mg Pigeon pea raw
Zinc 4.34mg 2.76mg Flax
Copper 1.22mg 1.057mg Flax
Manganese 2.482mg 1.791mg Flax
Selenium 25.4µg 8.2µg Flax
Vitamin A 0IU 28IU Pigeon pea raw
Vitamin A RAE 0µg 1µg Pigeon pea raw
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.643mg Flax
Vitamin B2 0.161mg 0.187mg Pigeon pea raw
Vitamin B3 3.08mg 2.965mg Flax
Vitamin B5 0.985mg 1.266mg Pigeon pea raw
Vitamin B6 0.473mg 0.283mg Flax
Folate 87µg 456µg Pigeon pea raw
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.212mg Flax
Threonine 0.766mg 0.767mg Pigeon pea raw
Isoleucine 0.896mg 0.785mg Flax
Leucine 1.235mg 1.549mg Pigeon pea raw
Lysine 0.862mg 1.521mg Pigeon pea raw
Methionine 0.37mg 0.243mg Flax
Phenylalanine 0.957mg 1.858mg Pigeon pea raw
Valine 1.072mg 0.937mg Flax
Histidine 0.472mg 0.774mg Pigeon pea raw
Saturated Fat 3.663g 0.33g Pigeon pea raw
Monounsaturated Fat 7.527g 0.012g Flax
Polyunsaturated fat 28.73g 0.814g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
62%
Pigeon pea raw
Minerals Daily Need Coverage Score
191%
Flax
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 3.333g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw 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

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 raw - 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.