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  6. Flax seeds vs. Pigeon pea raw

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

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Differences between flax seeds and pigeon pea raw

  • Flax seeds are 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 seeds have 11 times more saturated fat than pigeon pea raw. While flax seeds have 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 seeds 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.
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +114.2%
Contains more CalciumCalcium +96.2%
Contains more CopperCopper +15.4%
Contains more ZincZinc +57.2%
Contains more PhosphorusPhosphorus +74.9%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +209.8%
Contains more PotassiumPotassium +71.2%
Contains less SodiumSodium -43.3%
~equal in Iron ~5.23mg

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +155.7%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more FolateFolate +424.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.965mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Pigeon pea raw DV% diff.
Polyunsaturated fat 28.73g 0.814g 186%
Folate 87µg 456µg 92%
Vitamin B1 1.644mg 0.643mg 83%
Fats 42.16g 1.49g 63%
Magnesium 392mg 183mg 50%
Fiber 27.3g 15g 49%
Phosphorus 642mg 367mg 39%
Selenium 25.4µg 8.2µg 31%
Manganese 2.482mg 1.791mg 30%
Monounsaturated fat 7.527g 0.012g 19%
Copper 1.22mg 1.057mg 18%
Potassium 813mg 1392mg 17%
Vitamin B6 0.473mg 0.283mg 15%
Saturated fat 3.663g 0.33g 15%
Choline 78.7mg 14%
Zinc 4.34mg 2.76mg 14%
Calcium 255mg 130mg 13%
Carbs 28.88g 62.78g 11%
Calories 534kcal 343kcal 10%
Protein 18.29g 21.7g 7%
Vitamin B5 0.985mg 1.266mg 6%
Iron 5.73mg 5.23mg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin B2 0.161mg 0.187mg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 17mg 1%
Vitamin B3 3.08mg 2.965mg 1%
Net carbs 1.58g 47.78g N/A
Sugar 1.55g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.212mg 0%
Threonine 0.766mg 0.767mg 0%
Isoleucine 0.896mg 0.785mg 0%
Leucine 1.235mg 1.549mg 0%
Lysine 0.862mg 1.521mg 0%
Methionine 0.37mg 0.243mg 0%
Phenylalanine 0.957mg 1.858mg 0%
Valine 1.072mg 0.937mg 0%
Histidine 0.472mg 0.774mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
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 FatsFats +2729.5%
Contains more ProteinProtein +18.6%
Contains more CarbsCarbs +117.4%
Contains more WaterWater +52.2%
~equal in Other ~3.44g

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 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +62625%
Contains more Poly. FatPolyunsaturated fat +3429.5%
Contains less Sat. FatSaturated fat -91%

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 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.