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Pigeon pea vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Pigeon pea and Wild rice

  • Pigeon pea has more Folate, Fiber, Copper, Manganese, Potassium, Vitamin B1, Iron, and Phosphorus, while Wild rice has more Vitamin B6.
  • Pigeon pea's daily need coverage for Folate is 21% higher.
  • Wild rice contains 14 times less Calcium than Pigeon pea. Pigeon pea contains 43mg of Calcium, while Wild rice contains 3mg.

The food types used in this comparison are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Wild rice, cooked.

Infographic

Pigeon pea vs Wild rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1333.3%
Contains more Iron +85%
Contains more Magnesium +43.8%
Contains more Phosphorus +45.1%
Contains more Potassium +280.2%
Contains more Copper +122.3%
Contains more Manganese +77.7%
Contains more Selenium +262.5%
Contains less Sodium -40%
Contains more Zinc +48.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1333.3%
Contains more Iron +85%
Contains more Magnesium +43.8%
Contains more Phosphorus +45.1%
Contains more Potassium +280.2%
Contains more Copper +122.3%
Contains more Manganese +77.7%
Contains more Selenium +262.5%
Contains less Sodium -40%
Contains more Zinc +48.9%

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.
:
Contains more Vitamin B1 +180.8%
Contains more Vitamin B5 +107.1%
Contains more Folate +326.9%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +64.8%
Contains more Vitamin B6 +170%
Equal in Vitamin A - 3
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +180.8%
Contains more Vitamin B5 +107.1%
Contains more Folate +326.9%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +64.8%
Contains more Vitamin B6 +170%
Equal in Vitamin A - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.4%
Contains more Fats +11.8%
Contains more Other +165%
Equal in Carbs - 21.34
Equal in Water - 73.93
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +69.4%
Contains more Fats +11.8%
Contains more Other +165%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +1566.7%
Equal in Polyunsaturated fat - 0.213
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +1566.7%
Equal in Polyunsaturated fat - 0.213

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Wild rice Opinion
Net carbs 16.55g 19.54g Wild rice
Protein 6.76g 3.99g Pigeon pea
Fats 0.38g 0.34g Pigeon pea
Carbs 23.25g 21.34g Pigeon pea
Calories 121kcal 101kcal Pigeon pea
Fructose 0.2g Wild rice
Sugar 0.73g Pigeon pea
Fiber 6.7g 1.8g Pigeon pea
Calcium 43mg 3mg Pigeon pea
Iron 1.11mg 0.6mg Pigeon pea
Magnesium 46mg 32mg Pigeon pea
Phosphorus 119mg 82mg Pigeon pea
Potassium 384mg 101mg Pigeon pea
Sodium 5mg 3mg Wild rice
Zinc 0.9mg 1.34mg Wild rice
Copper 0.269mg 0.121mg Pigeon pea
Manganese 0.501mg 0.282mg Pigeon pea
Selenium 2.9µg 0.8µg Pigeon pea
Vitamin A 3IU 3IU
Vitamin E 0.24mg Wild rice
Vitamin B1 0.146mg 0.052mg Pigeon pea
Vitamin B2 0.059mg 0.087mg Wild rice
Vitamin B3 0.781mg 1.287mg Wild rice
Vitamin B5 0.319mg 0.154mg Pigeon pea
Vitamin B6 0.05mg 0.135mg Wild rice
Folate 111µg 26µg Pigeon pea
Vitamin K 0.5µg Wild rice
Tryptophan 0.066mg 0.049mg Pigeon pea
Threonine 0.239mg 0.127mg Pigeon pea
Isoleucine 0.245mg 0.167mg Pigeon pea
Leucine 0.483mg 0.276mg Pigeon pea
Lysine 0.474mg 0.17mg Pigeon pea
Methionine 0.076mg 0.119mg Wild rice
Phenylalanine 0.579mg 0.195mg Pigeon pea
Valine 0.292mg 0.232mg Pigeon pea
Histidine 0.241mg 0.104mg Pigeon pea
Saturated Fat 0.083g 0.049g Wild rice
Monounsaturated Fat 0.003g 0.05g Wild rice
Polyunsaturated fat 0.205g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Wild rice
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
15%
Pigeon pea
10%
Wild rice
Minerals Daily Need Coverage Score
37%
Pigeon pea
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pigeon pea
Pigeon pea 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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.