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  6. Pigeon pea raw vs. Club sandwich

Pigeon pea raw vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between pigeon pea raw and club sandwich

  • Pigeon pea raw has more copper, folate, fiber, iron, vitamin B1, magnesium, potassium, and phosphorus; however, club sandwich is richer in selenium.
  • Pigeon pea raw's daily need coverage for copper is 108% more.
  • Pigeon pea raw contains 15 times more folate than club sandwich. Pigeon pea raw contains 456µg of folate, while club sandwich contains 31µg.
  • Pigeon pea raw contains less sodium.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pigeon pea raw vs Club sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +515.9%
Contains more IronIron +281.8%
Contains more CopperCopper +1087.6%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +70.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +202.4%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +273.8%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more FolateFolate +1371%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B6 ~0.296mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +26.2%
Contains more CarbsCarbs +216%
Contains more OtherOther +45.1%
Contains more FatsFats +440.3%
Contains more WaterWater +395.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +24475%
Contains more Poly. FatPolyunsaturated fat +131%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Club sandwich DV% diff.
Copper 1.057mg 0.089mg 108%
Folate 456µg 31µg 106%
Manganese 1.791mg 78%
Fiber 15g 1.2g 55%
Iron 5.23mg 1.37mg 48%
Vitamin B1 0.643mg 0.172mg 39%
Magnesium 183mg 32mg 36%
Potassium 1392mg 226mg 34%
Selenium 8.2µg 24.8µg 30%
Sodium 17mg 630mg 27%
Phosphorus 367mg 215mg 22%
Vitamin B12 0µg 0.47µg 20%
Vitamin B3 2.965mg 5.575mg 16%
Cholesterol 0mg 46mg 15%
Carbs 62.78g 19.87g 14%
Saturated fat 0.33g 3.109g 13%
Zinc 2.76mg 1.34mg 13%
Fats 1.49g 8.05g 10%
Protein 21.7g 17.19g 9%
Choline 47.8mg 9%
Vitamin B5 1.266mg 0.826mg 9%
Polyunsaturated fat 0.814g 1.88g 7%
Vitamin K 8.7µg 7%
Monounsaturated fat 0.012g 2.949g 7%
Calories 343kcal 220kcal 6%
Vitamin C 0mg 4.4mg 5%
Calcium 130mg 95mg 4%
Vitamin E 0.61mg 4%
Vitamin A 1µg 35µg 4%
Vitamin D 0IU 5IU 1%
Vitamin B6 0.283mg 0.296mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 47.78g 18.67g N/A
Sugar 4.68g N/A
Vitamin B2 0.187mg 0.186mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.212mg 0%
Threonine 0.767mg 0%
Isoleucine 0.785mg 0%
Leucine 1.549mg 0%
Lysine 1.521mg 0%
Methionine 0.243mg 0%
Phenylalanine 1.858mg 0%
Valine 0.937mg 0%
Histidine 0.774mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Pigeon pea raw
37%
Club sandwich
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Pigeon pea raw
Pigeon pea raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 613mg)
Which food is lower in Saturated fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated fat (difference - 2.779g)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 22)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.