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Oatmeal vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and pigeon pea

  • Oatmeal has more iron, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin A; however, pigeon pea is higher in copper, fiber, folate, and potassium.
  • Oatmeal covers your daily iron needs 61% more than pigeon pea.
  • Pigeon pea contains 144 times less vitamin A than oatmeal. Oatmeal contains 433IU of vitamin A, while pigeon pea contains 3IU.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +86%
Contains more IronIron +436.9%
Contains more ManganeseManganese +11.4%
Contains more SeleniumSelenium +72.4%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +529.5%
Contains more CopperCopper +307.6%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -89.8%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.1%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin B3Vitamin B3 +287.3%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +152.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.319mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Pigeon pea DV% diff.
Iron 5.96mg 1.11mg 61%
Copper 0.066mg 0.269mg 23%
Fiber 1.7g 6.7g 20%
Vitamin B6 0.29mg 0.05mg 18%
Folate 44µg 111µg 17%
Vitamin B3 3.025mg 0.781mg 14%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.059mg 12%
Potassium 61mg 384mg 10%
Vitamin B1 0.26mg 0.146mg 10%
Protein 2.37g 6.76g 9%
Phosphorus 77mg 119mg 6%
Magnesium 26mg 46mg 5%
Selenium 5µg 2.9µg 4%
Calcium 80mg 43mg 4%
Carbs 11.67g 23.25g 4%
Starch 10.37g 4%
Calories 68kcal 121kcal 3%
Zinc 0.62mg 0.9mg 3%
Manganese 0.558mg 0.501mg 2%
Fats 1.36g 0.38g 2%
Sodium 49mg 5mg 2%
Polyunsaturated fat 0.426g 0.205g 1%
Monounsaturated fat 0.391g 0.003g 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.083g 1%
Net carbs 9.97g 16.55g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B5 0.317mg 0.319mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.066mg 0%
Threonine 0.083mg 0.239mg 0%
Isoleucine 0.105mg 0.245mg 0%
Leucine 0.2mg 0.483mg 0%
Lysine 0.135mg 0.474mg 0%
Methionine 0.04mg 0.076mg 0%
Phenylalanine 0.13mg 0.579mg 0%
Valine 0.151mg 0.292mg 0%
Histidine 0.057mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +257.9%
Contains more WaterWater +22.6%
Contains more ProteinProtein +185.2%
Contains more CarbsCarbs +99.2%
Contains more OtherOther +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +12933.3%
Contains more Poly. FatPolyunsaturated fat +107.8%
Contains less Sat. FatSaturated fat -63.3%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.