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  6. Pigeon pea raw vs. Couscous

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

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Significant differences between pigeon pea raw and couscous

  • Pigeon pea raw has more copper, folate, manganese, iron, fiber, phosphorus, vitamin B1, magnesium, and potassium; however, couscous is richer in selenium.
  • Pigeon pea raw covers your daily copper needs 113% more than couscous.
  • Couscous has 30 times less folate than pigeon pea raw. Pigeon pea raw has 456µg of folate, while couscous has 15µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of pigeon pea raw is 22.

Specific food types used in this comparison are Pigeon peas (red gram), mature seeds, raw and Couscous, cooked.

Infographic

Pigeon pea raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +2187.5%
Contains more CalciumCalcium +1525%
Contains more PotassiumPotassium +2300%
Contains more IronIron +1276.3%
Contains more CopperCopper +2478%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +2032.1%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +235.4%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +920.6%
Contains more Vitamin B2Vitamin B2 +592.6%
Contains more Vitamin B3Vitamin B3 +201.6%
Contains more Vitamin B5Vitamin B5 +241.2%
Contains more Vitamin B6Vitamin B6 +454.9%
Contains more FolateFolate +2940%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Couscous DV% diff.
Copper 1.057mg 0.041mg 113%
Folate 456µg 15µg 110%
Manganese 1.791mg 0.084mg 74%
Iron 5.23mg 0.38mg 61%
Fiber 15g 1.4g 54%
Phosphorus 367mg 22mg 49%
Vitamin B1 0.643mg 0.063mg 48%
Magnesium 183mg 8mg 42%
Potassium 1392mg 58mg 39%
Protein 21.7g 3.79g 36%
Selenium 8.2µg 27.5µg 35%
Zinc 2.76mg 0.26mg 23%
Vitamin B5 1.266mg 0.371mg 18%
Vitamin B6 0.283mg 0.051mg 18%
Carbs 62.78g 23.22g 13%
Vitamin B3 2.965mg 0.983mg 12%
Vitamin B2 0.187mg 0.027mg 12%
Calories 343kcal 112kcal 12%
Calcium 130mg 8mg 12%
Polyunsaturated fat 0.814g 0.064g 5%
Fats 1.49g 0.16g 2%
Vitamin E 0.13mg 1%
Sodium 17mg 5mg 1%
Choline 3.3mg 1%
Saturated fat 0.33g 0.029g 1%
Net carbs 47.78g 21.82g N/A
Sugar 0.1g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.012g 0.022g 0%
Tryptophan 0.212mg 0.049mg 0%
Threonine 0.767mg 0.1mg 0%
Isoleucine 0.785mg 0.147mg 0%
Leucine 1.549mg 0.259mg 0%
Lysine 1.521mg 0.073mg 0%
Methionine 0.243mg 0.059mg 0%
Phenylalanine 1.858mg 0.184mg 0%
Valine 0.937mg 0.162mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +472.6%
Contains more FatsFats +831.3%
Contains more CarbsCarbs +170.4%
Contains more OtherOther +1223.1%
Contains more WaterWater +585.3%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Poly. FatPolyunsaturated fat +1171.9%
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +83.3%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.