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Groat vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are Groat and Pigeon pea raw different?

  • Groat is higher in Vitamin B3, Vitamin B2, and Magnesium, however, Pigeon pea raw is richer in Folate, Vitamin B1, Iron, Potassium, Manganese, Fiber, and Calcium.
  • Daily need coverage for Folate from Pigeon pea raw is 107% higher.
  • Groat contains 2 times more Vitamin B3 than Pigeon pea raw. While Groat contains 7.02mg of Vitamin B3, Pigeon pea raw contains only 2.965mg.

Buckwheat and Pigeon peas (red gram), mature seeds, raw are the varieties used in this article.

Infographic

Groat vs Pigeon pea raw 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 Magnesium +26.2%
Contains less Sodium -94.1%
Contains more Calcium +622.2%
Contains more Iron +137.7%
Contains more Potassium +202.6%
Contains more Zinc +15%
Contains more Manganese +37.8%
Equal in Phosphorus - 367
Equal in Copper - 1.057
Equal in Selenium - 8.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains more Magnesium +26.2%
Contains less Sodium -94.1%
Contains more Calcium +622.2%
Contains more Iron +137.7%
Contains more Potassium +202.6%
Contains more Zinc +15%
Contains more Manganese +37.8%
Equal in Phosphorus - 367
Equal in Copper - 1.057
Equal in Selenium - 8.2

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.
Groat
2
:
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +136.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +536.6%
Contains more Vitamin B6 +34.8%
Contains more Folate +1420%
Equal in Vitamin B5 - 1.266
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0% 0%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +136.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +536.6%
Contains more Vitamin B6 +34.8%
Contains more Folate +1420%
Equal in Vitamin B5 - 1.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +128.2%
Contains more Carbs +13.9%
Contains more Protein +63.8%
Contains more Other +63.8%
Equal in Water - 10.59
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 Fats +128.2%
Contains more Carbs +13.9%
Contains more Protein +63.8%
Contains more Other +63.8%
Equal in Water - 10.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8566.7%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -55.5%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +8566.7%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -55.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Pigeon pea raw Opinion
Net carbs 61.5g 47.78g Groat
Protein 13.25g 21.7g Pigeon pea raw
Fats 3.4g 1.49g Groat
Carbs 71.5g 62.78g Groat
Calories 343kcal 343kcal
Fiber 10g 15g Pigeon pea raw
Calcium 18mg 130mg Pigeon pea raw
Iron 2.2mg 5.23mg Pigeon pea raw
Magnesium 231mg 183mg Groat
Phosphorus 347mg 367mg Pigeon pea raw
Potassium 460mg 1392mg Pigeon pea raw
Sodium 1mg 17mg Groat
Zinc 2.4mg 2.76mg Pigeon pea raw
Copper 1.1mg 1.057mg Groat
Manganese 1.3mg 1.791mg Pigeon pea raw
Selenium 8.3µg 8.2µg Groat
Vitamin A 0IU 28IU Pigeon pea raw
Vitamin A RAE 0µg 1µg Pigeon pea raw
Vitamin B1 0.101mg 0.643mg Pigeon pea raw
Vitamin B2 0.425mg 0.187mg Groat
Vitamin B3 7.02mg 2.965mg Groat
Vitamin B5 1.233mg 1.266mg Pigeon pea raw
Vitamin B6 0.21mg 0.283mg Pigeon pea raw
Folate 30µg 456µg Pigeon pea raw
Tryptophan 0.192mg 0.212mg Pigeon pea raw
Threonine 0.506mg 0.767mg Pigeon pea raw
Isoleucine 0.498mg 0.785mg Pigeon pea raw
Leucine 0.832mg 1.549mg Pigeon pea raw
Lysine 0.672mg 1.521mg Pigeon pea raw
Methionine 0.172mg 0.243mg Pigeon pea raw
Phenylalanine 0.52mg 1.858mg Pigeon pea raw
Valine 0.678mg 0.937mg Pigeon pea raw
Histidine 0.309mg 0.774mg Pigeon pea raw
Saturated Fat 0.741g 0.33g Pigeon pea raw
Monounsaturated Fat 1.04g 0.012g Groat
Polyunsaturated fat 1.039g 0.814g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Pigeon pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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
31%
Groat
57%
Pigeon pea raw
Minerals Daily Need Coverage Score
109%
Groat
135%
Pigeon pea raw

Comparison summary

Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 0.411g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 16mg)
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 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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Pigeon pea raw - 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.