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  6. Bran vs. Pigeon pea

Bran vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on differences between Bran and Pigeon pea

  • Pigeon pea has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Vitamin B5, Zinc, and Copper.
  • Bran covers your daily Manganese needs 223% more than Pigeon pea.
  • Pigeon pea contains 16 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Pigeon pea contains 2.9µg.

Food varieties used in this article are Oat bran, raw and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Bran 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.
Bran
Bran
10
:
0
Pigeon pea
Pigeon pea
Contains more Calcium +34.9%
Contains more Iron +387.4%
Contains more Magnesium +410.9%
Contains more Phosphorus +516.8%
Contains more Potassium +47.4%
Contains less Sodium -20%
Contains more Zinc +245.6%
Contains more Copper +49.8%
Contains more Manganese +1023.8%
Contains more Selenium +1458.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Calcium +34.9%
Contains more Iron +387.4%
Contains more Magnesium +410.9%
Contains more Phosphorus +516.8%
Contains more Potassium +47.4%
Contains less Sodium -20%
Contains more Zinc +245.6%
Contains more Copper +49.8%
Contains more Manganese +1023.8%
Contains more Selenium +1458.6%

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.
Bran
Bran
7
:
2
Pigeon pea
Pigeon pea
Contains more Vitamin B1 +701.4%
Contains more Vitamin B2 +272.9%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +368.3%
Contains more Vitamin B6 +230%
Contains more Vitamin A +∞%
Contains more Folate +113.5%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 B1 +701.4%
Contains more Vitamin B2 +272.9%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +368.3%
Contains more Vitamin B6 +230%
Contains more Vitamin A +∞%
Contains more Folate +113.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Pigeon pea
Pigeon pea
Contains more Protein +155.9%
Contains more Fats +1750%
Contains more Carbs +184.8%
Contains more Other +173.6%
Contains more Water +946.6%
Bran
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
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 +155.9%
Contains more Fats +1750%
Contains more Carbs +184.8%
Contains more Other +173.6%
Contains more Water +946.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +79100%
Contains more Polyunsaturated fat +1249.3%
Contains less Saturated Fat -93.8%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +79100%
Contains more Polyunsaturated fat +1249.3%
Contains less Saturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Pigeon pea Opinion
Net carbs 50.82g 16.55g Bran
Protein 17.3g 6.76g Bran
Fats 7.03g 0.38g Bran
Carbs 66.22g 23.25g Bran
Calories 246kcal 121kcal Bran
Sugar 1.45g Pigeon pea
Fiber 15.4g 6.7g Bran
Calcium 58mg 43mg Bran
Iron 5.41mg 1.11mg Bran
Magnesium 235mg 46mg Bran
Phosphorus 734mg 119mg Bran
Potassium 566mg 384mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 0.9mg Bran
Copper 0.403mg 0.269mg Bran
Manganese 5.63mg 0.501mg Bran
Selenium 45.2µg 2.9µg Bran
Vitamin A 0IU 3IU Pigeon pea
Vitamin E 1.01mg Bran
Vitamin B1 1.17mg 0.146mg Bran
Vitamin B2 0.22mg 0.059mg Bran
Vitamin B3 0.934mg 0.781mg Bran
Vitamin B5 1.494mg 0.319mg Bran
Vitamin B6 0.165mg 0.05mg Bran
Folate 52µg 111µg Pigeon pea
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.066mg Bran
Threonine 0.502mg 0.239mg Bran
Isoleucine 0.668mg 0.245mg Bran
Leucine 1.374mg 0.483mg Bran
Lysine 0.76mg 0.474mg Bran
Methionine 0.335mg 0.076mg Bran
Phenylalanine 0.908mg 0.579mg Bran
Valine 0.964mg 0.292mg Bran
Histidine 0.41mg 0.241mg Bran
Saturated Fat 1.328g 0.083g Pigeon pea
Monounsaturated Fat 2.376g 0.003g Bran
Polyunsaturated fat 2.766g 0.205g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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
46%
Bran
15%
Pigeon pea
Minerals Daily Need Coverage Score
195%
Bran
37%
Pigeon pea

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 1.245g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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