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  6. Bran vs. Pigeon pea

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.

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
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
3
:
6
Pigeon pea
Pigeon pea
Contains less Sodium -80%
Contains more Manganese +92.4%
Contains more Selenium +165.5%
Contains more Calcium +330%
Contains more Iron +26.1%
Contains more Magnesium +15%
Contains more Potassium +317.4%
Contains more Zinc +69.8%
Contains more Copper +307.6%
Equal in Phosphorus - 119
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains less Sodium -80%
Contains more Manganese +92.4%
Contains more Selenium +165.5%
Contains more Calcium +330%
Contains more Iron +26.1%
Contains more Magnesium +15%
Contains more Potassium +317.4%
Contains more Zinc +69.8%
Contains more Copper +307.6%
Equal in Phosphorus - 119

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
1
:
6
Pigeon pea
Pigeon pea
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +47%
Contains more Vitamin B6 +100%
Contains more Folate +1750%
Equal in Vitamin B1 - 0.146
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +47%
Contains more Vitamin B6 +100%
Contains more Folate +1750%
Equal in Vitamin B1 - 0.146

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +9600%
Contains more Polyunsaturated fat +65.4%
Contains less Saturated Fat -49.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +9600%
Contains more Polyunsaturated fat +65.4%
Contains less Saturated Fat -49.1%

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 Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Pigeon pea Opinion
Net carbs 8.84g 16.55g Pigeon pea
Protein 3.21g 6.76g Pigeon pea
Fats 0.86g 0.38g Bran
Carbs 11.44g 23.25g Pigeon pea
Calories 40kcal 121kcal Pigeon pea
Fiber 2.6g 6.7g Pigeon pea
Calcium 10mg 43mg Pigeon pea
Iron 0.88mg 1.11mg Pigeon pea
Magnesium 40mg 46mg Pigeon pea
Phosphorus 119mg 119mg
Potassium 92mg 384mg Pigeon pea
Sodium 1mg 5mg Bran
Zinc 0.53mg 0.9mg Pigeon pea
Copper 0.066mg 0.269mg Pigeon pea
Manganese 0.964mg 0.501mg Bran
Selenium 7.7µg 2.9µg Bran
Vitamin A 0IU 3IU Pigeon pea
Vitamin B1 0.16mg 0.146mg Bran
Vitamin B2 0.034mg 0.059mg Pigeon pea
Vitamin B3 0.144mg 0.781mg Pigeon pea
Vitamin B5 0.217mg 0.319mg Pigeon pea
Vitamin B6 0.025mg 0.05mg Pigeon pea
Folate 6µg 111µg Pigeon pea
Tryptophan 0.057mg 0.066mg Pigeon pea
Threonine 0.086mg 0.239mg Pigeon pea
Isoleucine 0.114mg 0.245mg Pigeon pea
Leucine 0.235mg 0.483mg Pigeon pea
Lysine 0.13mg 0.474mg Pigeon pea
Methionine 0.057mg 0.076mg Pigeon pea
Phenylalanine 0.155mg 0.579mg Pigeon pea
Valine 0.165mg 0.292mg Pigeon pea
Histidine 0.07mg 0.241mg Pigeon pea
Saturated Fat 0.163g 0.083g Pigeon pea
Monounsaturated Fat 0.291g 0.003g Bran
Polyunsaturated fat 0.339g 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
6%
Bran
15%
Pigeon pea
Minerals Daily Need Coverage Score
33%
Bran
37%
Pigeon pea

Comparison summary

Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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)

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.