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  6. Couscous vs. Pigeon pea

Couscous vs. Pigeon pea — In-Depth Nutrition Comparison

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Differences between Couscous and Pigeon pea

  • Couscous has more Selenium, while Pigeon pea has more Copper, Folate, Fiber, Manganese, Phosphorus, Potassium, Iron, Magnesium, and Vitamin B1.
  • Couscous's daily need coverage for Selenium is 45% higher.

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

Infographic

Couscous 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.
Couscous
Couscous
1
:
8
Pigeon pea
Pigeon pea
Contains more Selenium +848.3%
Contains more Calcium +437.5%
Contains more Iron +192.1%
Contains more Magnesium +475%
Contains more Phosphorus +440.9%
Contains more Potassium +562.1%
Contains more Zinc +246.2%
Contains more Copper +556.1%
Contains more Manganese +496.4%
Equal in Sodium - 5
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Selenium +848.3%
Contains more Calcium +437.5%
Contains more Iron +192.1%
Contains more Magnesium +475%
Contains more Phosphorus +440.9%
Contains more Potassium +562.1%
Contains more Zinc +246.2%
Contains more Copper +556.1%
Contains more Manganese +496.4%
Equal in Sodium - 5

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.
Couscous
Couscous
5
:
4
Pigeon pea
Pigeon pea
Contains more Vitamin B3 +25.9%
Contains more Vitamin B5 +16.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +118.5%
Contains more Folate +640%
Equal in Vitamin B6 - 0.05
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Pigeon pea
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 B3 +25.9%
Contains more Vitamin B5 +16.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +118.5%
Contains more Folate +640%
Equal in Vitamin B6 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Pigeon pea
Pigeon pea
Contains more Protein +78.4%
Contains more Fats +137.5%
Contains more Other +307.7%
Equal in Carbs - 23.25
Equal in Water - 68.55
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Pigeon pea
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 Protein +78.4%
Contains more Fats +137.5%
Contains more Other +307.7%
Equal in Carbs - 23.25
Equal in Water - 68.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Pigeon pea
Pigeon pea
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +633.3%
Contains more Polyunsaturated fat +220.3%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +633.3%
Contains more Polyunsaturated fat +220.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Pigeon pea Opinion
Net carbs 21.82g 16.55g Couscous
Protein 3.79g 6.76g Pigeon pea
Fats 0.16g 0.38g Pigeon pea
Carbs 23.22g 23.25g Pigeon pea
Calories 112kcal 121kcal Pigeon pea
Sugar 0.1g Pigeon pea
Fiber 1.4g 6.7g Pigeon pea
Calcium 8mg 43mg Pigeon pea
Iron 0.38mg 1.11mg Pigeon pea
Magnesium 8mg 46mg Pigeon pea
Phosphorus 22mg 119mg Pigeon pea
Potassium 58mg 384mg Pigeon pea
Sodium 5mg 5mg
Zinc 0.26mg 0.9mg Pigeon pea
Copper 0.041mg 0.269mg Pigeon pea
Manganese 0.084mg 0.501mg Pigeon pea
Selenium 27.5µg 2.9µg Couscous
Vitamin A 0IU 3IU Pigeon pea
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.146mg Pigeon pea
Vitamin B2 0.027mg 0.059mg Pigeon pea
Vitamin B3 0.983mg 0.781mg Couscous
Vitamin B5 0.371mg 0.319mg Couscous
Vitamin B6 0.051mg 0.05mg Couscous
Folate 15µg 111µg Pigeon pea
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.066mg Pigeon pea
Threonine 0.1mg 0.239mg Pigeon pea
Isoleucine 0.147mg 0.245mg Pigeon pea
Leucine 0.259mg 0.483mg Pigeon pea
Lysine 0.073mg 0.474mg Pigeon pea
Methionine 0.059mg 0.076mg Pigeon pea
Phenylalanine 0.184mg 0.579mg Pigeon pea
Valine 0.162mg 0.292mg Pigeon pea
Histidine 0.077mg 0.241mg Pigeon pea
Saturated Fat 0.029g 0.083g Couscous
Monounsaturated Fat 0.022g 0.003g Couscous
Polyunsaturated fat 0.064g 0.205g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
15%
Pigeon pea
Minerals Daily Need Coverage Score
22%
Couscous
37%
Pigeon pea

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 43)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.3)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.054g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.