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  6. Bran raw vs. Pigeon pea raw

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

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The main differences between bran raw and pigeon pea raw

  • Bran raw has more manganese, selenium, phosphorus, vitamin B1, and magnesium; however, pigeon pea raw has more folate, copper, potassium, vitamin B3, and vitamin B6.
  • Daily need coverage for manganese for bran raw is 167% higher.
  • Pigeon pea raw has 6 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while pigeon pea raw has 8.2µg.
  • Bran raw has a higher glycemic index than pigeon pea raw.

Food types used in this article are Oat bran, raw and Pigeon peas (red gram), mature seeds, raw.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +28.4%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +214.3%
Contains more SeleniumSelenium +451.2%
Contains more CalciumCalcium +124.1%
Contains more PotassiumPotassium +145.9%
Contains more CopperCopper +162.3%
~equal in Iron ~5.23mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more FolateFolate +776.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Pigeon pea raw DV% diff.
Manganese 5.63mg 1.791mg 167%
Folate 52µg 456µg 101%
Copper 0.403mg 1.057mg 73%
Selenium 45.2µg 8.2µg 67%
Phosphorus 734mg 367mg 52%
Vitamin B1 1.17mg 0.643mg 44%
Potassium 566mg 1392mg 24%
Polyunsaturated fat 2.766g 0.814g 13%
Vitamin B3 0.934mg 2.965mg 13%
Magnesium 235mg 183mg 12%
Protein 17.3g 21.7g 9%
Vitamin B6 0.165mg 0.283mg 9%
Fats 7.03g 1.49g 9%
Calcium 58mg 130mg 7%
Vitamin E 1.01mg 7%
Monounsaturated fat 2.376g 0.012g 6%
Choline 32.2mg 6%
Saturated fat 1.328g 0.33g 5%
Vitamin B5 1.494mg 1.266mg 5%
Calories 246kcal 343kcal 5%
Vitamin B2 0.22mg 0.187mg 3%
Zinc 3.11mg 2.76mg 3%
Vitamin K 3.2µg 3%
Iron 5.41mg 5.23mg 2%
Fiber 15.4g 15g 2%
Sodium 4mg 17mg 1%
Carbs 66.22g 62.78g 1%
Net carbs 50.82g 47.78g N/A
Sugar 1.45g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0.212mg 0%
Threonine 0.502mg 0.767mg 0%
Isoleucine 0.668mg 0.785mg 0%
Leucine 1.374mg 1.549mg 0%
Lysine 0.76mg 1.521mg 0%
Methionine 0.335mg 0.243mg 0%
Phenylalanine 0.908mg 1.858mg 0%
Valine 0.964mg 0.937mg 0%
Histidine 0.41mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 FatsFats +371.8%
Contains more ProteinProtein +25.4%
Contains more WaterWater +61.7%
Contains more OtherOther +18.6%
~equal in Carbs ~62.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +19700%
Contains more Poly. FatPolyunsaturated fat +239.8%
Contains less Sat. FatSaturated fat -75.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.