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  6. Pigeon pea raw vs. Filo

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

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How are pigeon pea raw and filo different?

  • Pigeon pea raw is higher in copper, folate, manganese, fiber, phosphorus, magnesium, potassium, iron, and zinc; however, filo is richer in selenium.
  • Daily need coverage for copper for pigeon pea raw is 106% higher.
  • Pigeon pea raw contains 19 times more potassium than filo. While pigeon pea raw contains 1392mg of potassium, filo contains only 74mg.
  • Pigeon pea raw has a lower glycemic index (22) than filo (38).

Pigeon peas (red gram), mature seeds, raw and Phyllo dough are the varieties used in this article.

Infographic

Pigeon pea raw vs Filo 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%
Filo
Filo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +1120%
Contains more CalciumCalcium +1081.8%
Contains more PotassiumPotassium +1781.1%
Contains more IronIron +62.9%
Contains more CopperCopper +946.5%
Contains more ZincZinc +463.3%
Contains more PhosphorusPhosphorus +389.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +276.3%
Contains more SeleniumSelenium +184.1%

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%
Filo
Filo
5
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B5Vitamin B5 +319.2%
Contains more Vitamin B6Vitamin B6 +843.3%
Contains more FolateFolate +418.2%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +37.4%
~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 Filo DV% diff.
Copper 1.057mg 0.101mg 106%
Folate 456µg 88µg 92%
Manganese 1.791mg 0.476mg 57%
Fiber 15g 1.9g 52%
Phosphorus 367mg 75mg 42%
Magnesium 183mg 15mg 40%
Potassium 1392mg 74mg 39%
Protein 21.7g 7.1g 29%
Selenium 8.2µg 23.3µg 27%
Iron 5.23mg 3.21mg 25%
Zinc 2.76mg 0.49mg 21%
Sodium 17mg 483mg 20%
Vitamin B5 1.266mg 0.302mg 19%
Vitamin B6 0.283mg 0.03mg 19%
Calcium 130mg 11mg 12%
Vitamin B2 0.187mg 0.341mg 12%
Vitamin B1 0.643mg 0.541mg 9%
Monounsaturated fat 0.012g 3.149g 8%
Fats 1.49g 6g 7%
Vitamin B3 2.965mg 4.073mg 7%
Saturated fat 0.33g 1.47g 5%
Carbs 62.78g 52.6g 3%
Vitamin K 2.5µg 2%
Calories 343kcal 299kcal 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.814g 0.923g 1%
Net carbs 47.78g 50.7g N/A
Sugar 0.18g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.088mg 0%
Threonine 0.767mg 0.194mg 0%
Isoleucine 0.785mg 0.246mg 0%
Leucine 1.549mg 0.49mg 0%
Lysine 1.521mg 0.158mg 0%
Methionine 0.243mg 0.126mg 0%
Phenylalanine 1.858mg 0.359mg 0%
Valine 0.937mg 0.286mg 0%
Histidine 0.774mg 0.159mg 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
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +205.6%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +102.4%
Contains more FatsFats +302.7%
Contains more WaterWater +207.8%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +26141.7%
Contains more Poly. FatPolyunsaturated fat +13.4%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.