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

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How are pigeon pea raw and groat different?

  • Pigeon pea raw is higher in folate, vitamin B1, iron, potassium, manganese, fiber, and calcium; however, groat is richer in vitamin B3, vitamin B2, and magnesium.
  • Daily need coverage for folate for pigeon pea raw is 107% higher.
  • Pigeon pea raw contains 7 times more calcium than groat. While pigeon pea raw contains 130mg of calcium, groat contains only 18mg.
  • Pigeon pea raw has a lower glycemic index (22) than groat (54).

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

Infographic

Pigeon pea raw vs Groat infographic
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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%
Groat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +622.2%
Contains more PotassiumPotassium +202.6%
Contains more IronIron +137.7%
Contains more ZincZinc +15%
Contains more ManganeseManganese +37.8%
Contains more MagnesiumMagnesium +26.2%
Contains less SodiumSodium -94.1%
~equal in Copper ~1.1mg
~equal in Phosphorus ~347mg
~equal in Selenium ~8.3µg

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%
Groat
2
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +536.6%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more FolateFolate +1420%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +136.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.233mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Groat DV% diff.
Folate 456µg 30µg 107%
Vitamin B1 0.643mg 0.101mg 45%
Iron 5.23mg 2.2mg 38%
Potassium 1392mg 460mg 27%
Vitamin B3 2.965mg 7.02mg 25%
Manganese 1.791mg 1.3mg 21%
Fiber 15g 10g 20%
Vitamin B2 0.187mg 0.425mg 18%
Protein 21.7g 13.25g 17%
Magnesium 183mg 231mg 11%
Calcium 130mg 18mg 11%
Vitamin B6 0.283mg 0.21mg 6%
Copper 1.057mg 1.1mg 5%
Phosphorus 367mg 347mg 3%
Monounsaturated fat 0.012g 1.04g 3%
Carbs 62.78g 71.5g 3%
Fats 1.49g 3.4g 3%
Zinc 2.76mg 2.4mg 3%
Saturated fat 0.33g 0.741g 2%
Polyunsaturated fat 0.814g 1.039g 2%
Sodium 17mg 1mg 1%
Vitamin B5 1.266mg 1.233mg 1%
Calories 343kcal 343kcal 0%
Net carbs 47.78g 61.5g N/A
Vitamin A 1µg 0µg 0%
Selenium 8.2µg 8.3µg 0%
Tryptophan 0.212mg 0.192mg 0%
Threonine 0.767mg 0.506mg 0%
Isoleucine 0.785mg 0.498mg 0%
Leucine 1.549mg 0.832mg 0%
Lysine 1.521mg 0.672mg 0%
Methionine 0.243mg 0.172mg 0%
Phenylalanine 1.858mg 0.52mg 0%
Valine 0.937mg 0.678mg 0%
Histidine 0.774mg 0.309mg 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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +63.8%
Contains more OtherOther +63.8%
Contains more FatsFats +128.2%
Contains more CarbsCarbs +13.9%
~equal in Water ~9.75g

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +8566.7%
Contains more Poly. FatPolyunsaturated fat +27.6%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.