Kidney bean vs Pigeon pea - Health impact and Nutrition Comparison

Summary

Kidney beans are richer in protein, fibers, phosphorus, iron, calcium, and vitamins B2, B6, and K. In comparison, pigeon peas are richer in copper, magnesium, manganese, selenium, and vitamins B1, B3, B5, and folate. They both provide several health impacts. However, they should not be consumed raw.

Introduction

In this article, we will compare two types of legumes kidney beans and pigeon peas.

We will focus on their nutritional differences and health impacts.

Nutritional content comparison

In this section, we will consider 100g of each legume. We will consider kidney beans and pigeon peas in raw forms.

After cooking, kidney beans and pigeon peas increase by approximately three times.

Glycemic index

They have equal glycemic indices.

Proteins

Kidney beans are richer in proteins compared to pigeon peas. Kidney beans contain 24.6g of protein, whereas pigeon peas contain 21.7g.

Carbs

Pigeon peas are slightly higher in carbs compared to kidney beans. It contains 62.8g in comparison to kidney beans which contain 60g.

Fiber

Kidney beans are richer in fiber compared to pigeon peas. Although pigeon peas are rich in fibers, kidney beans are richer by 1.6 times; it contains 25g. Pigeon peas contain 15g.

Fats

Their fat content is negligible. Pigeon peas contain 1.5g, whereas kidney beans 0.8g.

Minerals

Kidney beans and pigeon peas are packed with minerals.

Kidney beans are richer in phosphorus, iron, and calcium. In comparison, pigeon peas are richer in copper, magnesium, manganese, and selenium.

In the diagrams below, we can visualize the mineral distributions.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Kidney bean

5

:

3

Pigeon pea

Contains more Iron +56.8%

Contains more Phosphorus +10.9%

Contains more Magnesium +30.7%

Contains less Sodium -29.2%

Contains more Copper +10.3%

Equal in Calcium - 130

Equal in Phosphorus - 367

Equal in Potassium - 1392

Equal in Zinc - 2.76

Kidney bean

Pigeon pea

Contains more Iron +56.8%

Contains more Phosphorus +10.9%

Contains more Magnesium +30.7%

Contains less Sodium -29.2%

Contains more Copper +10.3%

Equal in Calcium - 130

Equal in Phosphorus - 367

Equal in Potassium - 1392

Equal in Zinc - 2.76

Vitamins

Kidney beans are richer in vitamins B2, B6, and K. In comparison, pigeon peas are richer in vitamins B1, B3, B5, and folate.

In the diagrams below, we can visualize the vitamin distributions.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Kidney bean

5

:

5

Pigeon pea

Contains more Vitamin C +∞%

Contains more Vitamin B2 +17.1%

Contains more Vitamin B6 +40.3%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +21.6%

Contains more Vitamin B3 +43.9%

Contains more Vitamin B5 +62.3%

Contains more Folate +15.7%

Kidney bean

Pigeon pea

Contains more Vitamin C +∞%

Contains more Vitamin B2 +17.1%

Contains more Vitamin B6 +40.3%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +21.6%

Contains more Vitamin B3 +43.9%

Contains more Vitamin B5 +62.3%

Contains more Folate +15.7%

Health impacts

This section will highlight the different health impacts each legume provides. Although several common ones exist, we will only discuss the different health impacts.

Kidney beans are richer in fiber, decreasing the risks of gastrointestinal diseases such as diverticulitis and chronic constipation. In addition, fiber-rich food improves gut microflora. (1)

Kidney beans are richer in vitamin K, and it is linked with decreased cardiovascular mortality risks and reduced arterial calcifications. In addition, it reduces the risks of type 2 diabetes development and osteoporosis. However, while taking anticoagulant medications, vitamin K intake should be monitored. (2)(3)(4)

Kidney beans are rich in iron; however, they contain phytic compounds, which reduce iron absorption. (5)

Pigeon peas are rich in selenium which provides several health benefits to the immune system to fend off viral infections, thyroid hormone regulation, and antioxidative properties against reactive oxygen species. (6)

Pigeon peas are also richer in manganese which has antioxidative properties and is coenzymes for several metabolic reactions. (7)

Pigeon peas are also richer in folate, which reduces the risks of anemia and congenital neural tube defects in babies. (8)

Both foods should not be eaten raw because they contain phytic acid and other compounds, which act as anti foods and reduce the absorption of nutrients. However, after cooking, these compounds get neutralized. (5)

References

1. https://pubmed.ncbi.nlm.nih.gov/19335713/
2. https://pubmed.ncbi.nlm.nih.gov/34439410/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
4. https://pubmed.ncbi.nlm.nih.gov/15825811/
5. https://pubmed.ncbi.nlm.nih.gov/35010899/
6. https://www.ncbi.nlm.nih.gov/books/NBK557551/
7. https://pubmed.ncbi.nlm.nih.gov/30855111/
8. https://www.ncbi.nlm.nih.gov/books/NBK535377/