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  6. Pigeon pea raw vs. Bran raw

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

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The main differences between pigeon pea raw and bran raw

  • Pigeon pea raw has more folate, copper, potassium, vitamin B3, and vitamin B6; however, bran raw has more manganese, selenium, phosphorus, vitamin B1, and magnesium.
  • Daily need coverage for manganese for bran raw is 167% higher.
  • Bran raw has 9 times less folate than pigeon pea raw. Pigeon pea raw has 456µg of folate, while bran raw has 52µg.
  • Bran raw has a higher glycemic index than pigeon pea raw.

Food types used in this article are Pigeon peas (red gram), mature seeds, raw and Oat bran, raw.

Infographic

Pigeon pea raw vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +124.1%
Contains more PotassiumPotassium +145.9%
Contains more CopperCopper +162.3%
Contains more MagnesiumMagnesium +28.4%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +214.3%
Contains more SeleniumSelenium +451.2%
~equal in Iron ~5.41mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more FolateFolate +776.9%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +18%
~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 Bran raw DV% diff.
Manganese 1.791mg 5.63mg 167%
Folate 456µg 52µg 101%
Copper 1.057mg 0.403mg 73%
Selenium 8.2µg 45.2µg 67%
Phosphorus 367mg 734mg 52%
Vitamin B1 0.643mg 1.17mg 44%
Potassium 1392mg 566mg 24%
Polyunsaturated fat 0.814g 2.766g 13%
Vitamin B3 2.965mg 0.934mg 13%
Magnesium 183mg 235mg 12%
Protein 21.7g 17.3g 9%
Vitamin B6 0.283mg 0.165mg 9%
Fats 1.49g 7.03g 9%
Calcium 130mg 58mg 7%
Vitamin E 1.01mg 7%
Monounsaturated fat 0.012g 2.376g 6%
Choline 32.2mg 6%
Saturated fat 0.33g 1.328g 5%
Vitamin B5 1.266mg 1.494mg 5%
Calories 343kcal 246kcal 5%
Vitamin B2 0.187mg 0.22mg 3%
Zinc 2.76mg 3.11mg 3%
Vitamin K 3.2µg 3%
Iron 5.23mg 5.41mg 2%
Fiber 15g 15.4g 2%
Sodium 17mg 4mg 1%
Carbs 62.78g 66.22g 1%
Net carbs 47.78g 50.82g N/A
Sugar 1.45g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.335mg 0%
Threonine 0.767mg 0.502mg 0%
Isoleucine 0.785mg 0.668mg 0%
Leucine 1.549mg 1.374mg 0%
Lysine 1.521mg 0.76mg 0%
Methionine 0.243mg 0.335mg 0%
Phenylalanine 1.858mg 0.908mg 0%
Valine 0.937mg 0.964mg 0%
Histidine 0.774mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +25.4%
Contains more WaterWater +61.7%
Contains more OtherOther +18.6%
Contains more FatsFats +371.8%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +19700%
Contains more Poly. FatPolyunsaturated fat +239.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.