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Bran vs. Pigeon pea — In-Depth Nutrition Comparison

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What are the main differences between bran and pigeon pea?

  • Bran is richer in manganese and selenium, yet pigeon pea is richer in folate, copper, fiber, and potassium.
  • Pigeon pea's daily need coverage for folate is 26% higher.
  • Bran has 3 times more selenium than pigeon pea. Bran has 7.7µg of selenium, while pigeon pea has 2.9µg.
  • Pigeon pea has a lower glycemic index than bran.

We used Oat bran, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bran vs Pigeon pea infographic
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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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +92.4%
Contains more SeleniumSelenium +165.5%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +317.4%
Contains more IronIron +26.1%
Contains more CopperCopper +307.6%
Contains more ZincZinc +69.8%
~equal in Phosphorus ~119mg

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
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +442.4%
Contains more Vitamin B5Vitamin B5 +47%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +1750%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Pigeon pea DV% diff.
Folate 6µg 111µg 26%
Copper 0.066mg 0.269mg 23%
Manganese 0.964mg 0.501mg 20%
Fiber 2.6g 6.7g 16%
Selenium 7.7µg 2.9µg 9%
Potassium 92mg 384mg 9%
Protein 3.21g 6.76g 7%
Calories 40kcal 121kcal 4%
Carbs 11.44g 23.25g 4%
Vitamin B3 0.144mg 0.781mg 4%
Calcium 10mg 43mg 3%
Iron 0.88mg 1.11mg 3%
Zinc 0.53mg 0.9mg 3%
Vitamin B6 0.025mg 0.05mg 2%
Vitamin B5 0.217mg 0.319mg 2%
Vitamin B2 0.034mg 0.059mg 2%
Vitamin B1 0.16mg 0.146mg 1%
Magnesium 40mg 46mg 1%
Fats 0.86g 0.38g 1%
Monounsaturated fat 0.291g 0.003g 1%
Polyunsaturated fat 0.339g 0.205g 1%
Net carbs 8.84g 16.55g N/A
Phosphorus 119mg 119mg 0%
Sodium 1mg 5mg 0%
Saturated fat 0.163g 0.083g 0%
Tryptophan 0.057mg 0.066mg 0%
Threonine 0.086mg 0.239mg 0%
Isoleucine 0.114mg 0.245mg 0%
Leucine 0.235mg 0.483mg 0%
Lysine 0.13mg 0.474mg 0%
Methionine 0.057mg 0.076mg 0%
Phenylalanine 0.155mg 0.579mg 0%
Valine 0.165mg 0.292mg 0%
Histidine 0.07mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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 FatsFats +126.3%
Contains more WaterWater +22.5%
Contains more ProteinProtein +110.6%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +116.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains more Mono. FatMonounsaturated fat +9600%
Contains more Poly. FatPolyunsaturated fat +65.4%
Contains less Sat. FatSaturated fat -49.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.