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  6. Okara vs. Pigeon pea

Okara vs. Pigeon pea — In-Depth Nutrition Comparison

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Important differences between Okara and Pigeon pea

  • Okara has more Selenium, and Vitamin B6, however, Pigeon pea is richer in Folate, Vitamin B1, Phosphorus, Copper, and Potassium.
  • Pigeon pea's daily need coverage for Folate is 21% more.
  • Okara contains 4 times more Selenium than Pigeon pea. Okara contains 10.6µg of Selenium, while Pigeon pea contains 2.9µg.

The food varieties used in the comparison are Okara and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Okara 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.
Okara
Okara
3
:
7
Pigeon pea
Pigeon pea
Contains more Calcium +86%
Contains more Iron +17.1%
Contains more Selenium +265.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +98.3%
Contains more Potassium +80.3%
Contains less Sodium -44.4%
Contains more Zinc +60.7%
Contains more Copper +34.5%
Contains more Manganese +24%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
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 +86%
Contains more Iron +17.1%
Contains more Selenium +265.5%
Contains more Magnesium +76.9%
Contains more Phosphorus +98.3%
Contains more Potassium +80.3%
Contains less Sodium -44.4%
Contains more Zinc +60.7%
Contains more Copper +34.5%
Contains more Manganese +24%

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.
Okara
Okara
1
:
6
Pigeon pea
Pigeon pea
Contains more Vitamin B6 +130%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +681%
Contains more Vitamin B5 +262.5%
Contains more Folate +326.9%
Okara
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% 5% 5% 2% 6% 27% 20% 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 B6 +130%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +681%
Contains more Vitamin B5 +262.5%
Contains more Folate +326.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Pigeon pea
Pigeon pea
Contains more Fats +355.3%
Contains more Water +19.1%
Contains more Protein +92%
Contains more Carbs +90.1%
Contains more Other +20.5%
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 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 +355.3%
Contains more Water +19.1%
Contains more Protein +92%
Contains more Carbs +90.1%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +9733.3%
Contains more Polyunsaturated fat +268.3%
Contains less Saturated Fat -57%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +9733.3%
Contains more Polyunsaturated fat +268.3%
Contains less Saturated Fat -57%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Pigeon pea Opinion
Net carbs 12.23g 16.55g Pigeon pea
Protein 3.52g 6.76g Pigeon pea
Fats 1.73g 0.38g Okara
Carbs 12.23g 23.25g Pigeon pea
Calories 76kcal 121kcal Pigeon pea
Fiber 6.7g Pigeon pea
Calcium 80mg 43mg Okara
Iron 1.3mg 1.11mg Okara
Magnesium 26mg 46mg Pigeon pea
Phosphorus 60mg 119mg Pigeon pea
Potassium 213mg 384mg Pigeon pea
Sodium 9mg 5mg Pigeon pea
Zinc 0.56mg 0.9mg Pigeon pea
Copper 0.2mg 0.269mg Pigeon pea
Manganese 0.404mg 0.501mg Pigeon pea
Selenium 10.6µg 2.9µg Okara
Vitamin A 0IU 3IU Pigeon pea
Vitamin B1 0.02mg 0.146mg Pigeon pea
Vitamin B2 0.02mg 0.059mg Pigeon pea
Vitamin B3 0.1mg 0.781mg Pigeon pea
Vitamin B5 0.088mg 0.319mg Pigeon pea
Vitamin B6 0.115mg 0.05mg Okara
Folate 26µg 111µg Pigeon pea
Tryptophan 0.05mg 0.066mg Pigeon pea
Threonine 0.131mg 0.239mg Pigeon pea
Isoleucine 0.159mg 0.245mg Pigeon pea
Leucine 0.244mg 0.483mg Pigeon pea
Lysine 0.212mg 0.474mg Pigeon pea
Methionine 0.041mg 0.076mg Pigeon pea
Phenylalanine 0.157mg 0.579mg Pigeon pea
Valine 0.162mg 0.292mg Pigeon pea
Histidine 0.093mg 0.241mg Pigeon pea
Saturated Fat 0.193g 0.083g Pigeon pea
Monounsaturated Fat 0.295g 0.003g Okara
Polyunsaturated fat 0.755g 0.205g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara 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
5%
Okara
15%
Pigeon pea
Minerals Daily Need Coverage Score
33%
Okara
37%
Pigeon pea

Comparison summary

Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.11g)
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 22)
Which food is cheaper?
Okara
Okara 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.