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  6. Pigeon pea raw vs. Coconut

Pigeon pea raw vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between pigeon pea raw and coconut

  • Coconut has less folate, copper, vitamin B1, phosphorus, magnesium, iron, potassium, fiber, and vitamin B5.
  • Coconut covers your daily saturated fat needs 147% more than pigeon pea raw.
  • Coconut contains 18 times less folate than pigeon pea raw. Pigeon pea raw contains 456µg of folate, while coconut contains 26µg.
  • Pigeon pea raw has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Pigeon peas (red gram), mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Pigeon pea raw vs Coconut 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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +828.6%
Contains more PotassiumPotassium +291%
Contains more IronIron +115.2%
Contains more CopperCopper +143%
Contains more ZincZinc +150.9%
Contains more PhosphorusPhosphorus +224.8%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +19.4%
Contains more SeleniumSelenium +23.2%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +874.2%
Contains more Vitamin B2Vitamin B2 +835%
Contains more Vitamin B3Vitamin B3 +449.1%
Contains more Vitamin B5Vitamin B5 +322%
Contains more Vitamin B6Vitamin B6 +424.1%
Contains more FolateFolate +1653.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Coconut DV% diff.
Saturated fat 0.33g 29.698g 133%
Folate 456µg 26µg 108%
Copper 1.057mg 0.435mg 69%
Fats 1.49g 33.49g 49%
Vitamin B1 0.643mg 0.066mg 48%
Protein 21.7g 3.33g 37%
Phosphorus 367mg 113mg 36%
Magnesium 183mg 32mg 36%
Iron 5.23mg 2.43mg 35%
Potassium 1392mg 356mg 30%
Fiber 15g 9g 24%
Vitamin B5 1.266mg 0.3mg 19%
Vitamin B6 0.283mg 0.054mg 18%
Carbs 62.78g 15.23g 16%
Vitamin B3 2.965mg 0.54mg 15%
Zinc 2.76mg 1.1mg 15%
Manganese 1.791mg 1.5mg 13%
Vitamin B2 0.187mg 0.02mg 13%
Calcium 130mg 14mg 12%
Monounsaturated fat 0.012g 1.425g 4%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.814g 0.366g 3%
Selenium 8.2µg 10.1µg 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 343kcal 354kcal 1%
Net carbs 47.78g 6.23g N/A
Sugar 6.23g N/A
Sodium 17mg 20mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.212mg 0.039mg 0%
Threonine 0.767mg 0.121mg 0%
Isoleucine 0.785mg 0.131mg 0%
Leucine 1.549mg 0.247mg 0%
Lysine 1.521mg 0.147mg 0%
Methionine 0.243mg 0.062mg 0%
Phenylalanine 1.858mg 0.169mg 0%
Valine 0.937mg 0.202mg 0%
Histidine 0.774mg 0.077mg 0%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +551.7%
Contains more CarbsCarbs +312.2%
Contains more OtherOther +258.3%
Contains more FatsFats +2147.7%
Contains more WaterWater +343.7%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +122.4%
Contains more Mono. FatMonounsaturated fat +11775%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.