Flaxseeds vs. Peas
Nutrition comparison of Flaxseeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and peas:
- Both flaxseeds and peas are high in dietary fiber and potassium.
- Flaxseed has 73% less sugar than pea.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of calcium, iron and protein.
- Pea has signficantly less saturated fat than flaxseed.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and pea has 85% less calories than flaxseed - flaxseed has 534 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Peas | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 69% |
| Fat | 66% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 50% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both flaxseeds and peas are high in dietary fiber. Flaxseed has 379% more dietary fiber than pea - flaxseed has 27.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Flaxseed has 73% less sugar than pea - flaxseed has 1.6g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 237% more protein than pea - flaxseed has 18.3g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Pea has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 65 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than flaxseed - pea has 38ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and peas contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 477% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6. Both flaxseeds and peas contain significant amounts of riboflavin, niacin and folate.
| Flaxseeds | Peas | |
|---|---|---|
| Thiamin | 1.644 MG | 0.266 MG |
| Riboflavin | 0.161 MG | 0.132 MG |
| Niacin | 3.08 MG | 2.09 MG |
| Pantothenic acid | 0.985 MG | 0.104 MG |
| Vitamin B6 | 0.473 MG | 0.169 MG |
| Folate | 87 UG | 65 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 920% more calcium than pea - flaxseed has 255mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 290% more iron than pea - flaxseed has 5.7mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both flaxseeds and peas are high in potassium. Flaxseed has 233% more potassium than pea - flaxseed has 813mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Flaxseeds | Peas | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 2477 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Flaxseeds | Peas | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.035 G |
| Total | 22.813 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than pea per 100 grams.
| Flaxseeds | Peas | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.152 G |
| Total | 5.91 G | 0.152 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flaxseeds g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or peas contain more calories in 100 grams?Flaxseed is high in calories and pea has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and pea has 81 calories.
Does flaxseeds or peas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and pea has 14.5g of carbohydrates.
Does flaxseeds or peas contain more calcium?
Flaxseed is a rich source of calcium and it has 920% more calcium than pea - flaxseed has 255mg of calcium in 100 grams and pea has 25mg of calcium.
Does flaxseeds or peas contain more iron?
Flaxseed is an abundant source of iron and it has 290% more iron than pea - flaxseed has 5.7mg of iron in 100 grams and pea has 1.5mg of iron.
Does flaxseeds or peas contain more potassium?
Both flaxseeds and peas are high in potassium. Flaxseed has 230% more potassium than pea - flaxseed has 813mg of potassium in 100 grams and pea has 244mg of potassium.