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Kidney bean vs Pigeon pea - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Kidney bean
vs
Pigeon pea

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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
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
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
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/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Kidney bean vs Pigeon pea infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11%
Contains more Other +11.3%
Contains more Fats +79.5%
Equal in Protein - 21.7
Equal in Carbs - 62.78
Equal in Water - 10.59
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Water +11%
Contains more Other +11.3%
Contains more Fats +79.5%
Equal in Protein - 21.7
Equal in Carbs - 62.78
Equal in Water - 10.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +78.1%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +78.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Pigeon pea
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Pigeon pea Opinion
Net carbs 35.11g 47.78g Pigeon pea
Protein 23.58g 21.7g Kidney bean
Fats 0.83g 1.49g Pigeon pea
Carbs 60.01g 62.78g Pigeon pea
Calories 333kcal 343kcal Pigeon pea
Sugar 2.23g Pigeon pea
Fiber 24.9g 15g Kidney bean
Calcium 143mg 130mg Kidney bean
Iron 8.2mg 5.23mg Kidney bean
Magnesium 140mg 183mg Pigeon pea
Phosphorus 407mg 367mg Kidney bean
Potassium 1406mg 1392mg Kidney bean
Sodium 24mg 17mg Pigeon pea
Zinc 2.79mg 2.76mg Kidney bean
Copper 0.958mg 1.057mg Pigeon pea
Vitamin A 0IU 28IU Pigeon pea
Vitamin A RAE 0µg 1µg Pigeon pea
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.643mg Pigeon pea
Vitamin B2 0.219mg 0.187mg Kidney bean
Vitamin B3 2.06mg 2.965mg Pigeon pea
Vitamin B5 0.78mg 1.266mg Pigeon pea
Vitamin B6 0.397mg 0.283mg Kidney bean
Folate 394µg 456µg Pigeon pea
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.212mg Kidney bean
Threonine 0.992mg 0.767mg Kidney bean
Isoleucine 1.041mg 0.785mg Kidney bean
Leucine 1.882mg 1.549mg Kidney bean
Lysine 1.618mg 1.521mg Kidney bean
Methionine 0.355mg 0.243mg Kidney bean
Phenylalanine 1.275mg 1.858mg Pigeon pea
Valine 1.233mg 0.937mg Kidney bean
Histidine 0.656mg 0.774mg Pigeon pea
Saturated Fat 0.12g 0.33g Kidney bean
Monounsaturated Fat 0.064g 0.012g Kidney bean
Polyunsaturated fat 0.457g 0.814g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
62%
Pigeon pea
Minerals Daily Need Coverage Score
143%
Kidney bean
134%
Pigeon pea

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 7mg)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.21g)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (22)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Pigeon pea - 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.