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

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A recap on differences between Arborio rice and Pigeon pea

  • Arborio rice has more Selenium, however, Pigeon pea is higher in Copper, Folate, Phosphorus, Potassium, Magnesium, and Manganese.
  • Pigeon pea covers your daily Copper needs 22% more than Arborio rice.
  • Pigeon pea contains 3 times less Selenium than Arborio rice. Arborio rice contains 7.5µg of Selenium, while Pigeon pea contains 2.9µg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Pigeon pea 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.
Contains more Iron +31.5%
Contains less Sodium -100%
Contains more Selenium +158.6%
Contains more Calcium +4200%
Contains more Magnesium +475%
Contains more Phosphorus +260.6%
Contains more Potassium +1376.9%
Contains more Zinc +125%
Contains more Copper +273.6%
Contains more Manganese +40.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Iron +31.5%
Contains less Sodium -100%
Contains more Selenium +158.6%
Contains more Calcium +4200%
Contains more Magnesium +475%
Contains more Phosphorus +260.6%
Contains more Potassium +1376.9%
Contains more Zinc +125%
Contains more Copper +273.6%
Contains more Manganese +40.3%

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 +12.3%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +268.8%
Contains more Folate +88.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 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% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Contains more Vitamin B1 +12.3%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +268.8%
Contains more Folate +88.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +23.6%
Contains more Protein +186.4%
Contains more Fats +100%
Contains more Other +457.9%
Equal in Water - 68.55
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more Carbs +23.6%
Contains more Protein +186.4%
Contains more Fats +100%
Contains more Other +457.9%
Equal in Water - 68.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +1833.3%
Contains more Polyunsaturated fat +310%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +1833.3%
Contains more Polyunsaturated fat +310%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Pigeon pea Opinion
Net carbs 28.73g 16.55g Arborio rice
Protein 2.36g 6.76g Pigeon pea
Fats 0.19g 0.38g Pigeon pea
Carbs 28.73g 23.25g Arborio rice
Calories 130kcal 121kcal Arborio rice
Fiber 6.7g Pigeon pea
Calcium 1mg 43mg Pigeon pea
Iron 1.46mg 1.11mg Arborio rice
Magnesium 8mg 46mg Pigeon pea
Phosphorus 33mg 119mg Pigeon pea
Potassium 26mg 384mg Pigeon pea
Sodium 0mg 5mg Arborio rice
Zinc 0.4mg 0.9mg Pigeon pea
Copper 0.072mg 0.269mg Pigeon pea
Manganese 0.357mg 0.501mg Pigeon pea
Selenium 7.5µg 2.9µg Arborio rice
Vitamin A 0IU 3IU Pigeon pea
Vitamin B1 0.164mg 0.146mg Arborio rice
Vitamin B2 0.016mg 0.059mg Pigeon pea
Vitamin B3 1.493mg 0.781mg Arborio rice
Vitamin B5 0.397mg 0.319mg Arborio rice
Vitamin B6 0.059mg 0.05mg Arborio rice
Folate 59µg 111µg Pigeon pea
Tryptophan 0.027mg 0.066mg Pigeon pea
Threonine 0.084mg 0.239mg Pigeon pea
Isoleucine 0.102mg 0.245mg Pigeon pea
Leucine 0.195mg 0.483mg Pigeon pea
Lysine 0.085mg 0.474mg Pigeon pea
Methionine 0.056mg 0.076mg Pigeon pea
Phenylalanine 0.126mg 0.579mg Pigeon pea
Valine 0.144mg 0.292mg Pigeon pea
Histidine 0.056mg 0.241mg Pigeon pea
Saturated Fat 0.051g 0.083g Arborio rice
Monounsaturated Fat 0.058g 0.003g Arborio rice
Polyunsaturated fat 0.05g 0.205g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Pigeon pea
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
13%
Arborio rice
15%
Pigeon pea
Minerals Daily Need Coverage Score
20%
Arborio rice
37%
Pigeon pea

Comparison summary

Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 47)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.