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  6. Pigeon pea raw vs. Bran

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

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A recap on differences between Pigeon pea raw and Bran

  • Bran has less Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, Manganese, Phosphorus, Magnesium, and Vitamin B5.
  • Pigeon pea raw covers your daily Folate needs 113% more than Bran.
  • Bran contains 16 times less Copper than Pigeon pea raw. Pigeon pea raw contains 1.057mg of Copper, while Bran contains 0.066mg.

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

Infographic

Pigeon pea raw vs Bran 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.
Pigeon pea raw
Pigeon pea raw
9
:
1
Bran
Bran
Contains more Calcium +1200%
Contains more Iron +494.3%
Contains more Magnesium +357.5%
Contains more Phosphorus +208.4%
Contains more Potassium +1413%
Contains more Zinc +420.8%
Contains more Copper +1501.5%
Contains more Manganese +85.8%
Contains less Sodium -94.1%
Equal in Selenium - 7.7
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1200%
Contains more Iron +494.3%
Contains more Magnesium +357.5%
Contains more Phosphorus +208.4%
Contains more Potassium +1413%
Contains more Zinc +420.8%
Contains more Copper +1501.5%
Contains more Manganese +85.8%
Contains less Sodium -94.1%
Equal in Selenium - 7.7

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.
Pigeon pea raw
Pigeon pea raw
7
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +1959%
Contains more Vitamin B5 +483.4%
Contains more Vitamin B6 +1032%
Contains more Folate +7500%
Pigeon pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +1959%
Contains more Vitamin B5 +483.4%
Contains more Vitamin B6 +1032%
Contains more Folate +7500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
4
:
1
Bran
Bran
Contains more Protein +576%
Contains more Fats +73.3%
Contains more Carbs +448.8%
Contains more Other +602%
Contains more Water +693.2%
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +576%
Contains more Fats +73.3%
Contains more Carbs +448.8%
Contains more Other +602%
Contains more Water +693.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
1
:
2
Bran
Bran
Contains more Polyunsaturated fat +140.1%
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +2325%
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +140.1%
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +2325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea raw Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Bran Opinion
Net carbs 47.78g 8.84g Pigeon pea raw
Protein 21.7g 3.21g Pigeon pea raw
Fats 1.49g 0.86g Pigeon pea raw
Carbs 62.78g 11.44g Pigeon pea raw
Calories 343kcal 40kcal Pigeon pea raw
Fiber 15g 2.6g Pigeon pea raw
Calcium 130mg 10mg Pigeon pea raw
Iron 5.23mg 0.88mg Pigeon pea raw
Magnesium 183mg 40mg Pigeon pea raw
Phosphorus 367mg 119mg Pigeon pea raw
Potassium 1392mg 92mg Pigeon pea raw
Sodium 17mg 1mg Bran
Zinc 2.76mg 0.53mg Pigeon pea raw
Copper 1.057mg 0.066mg Pigeon pea raw
Manganese 1.791mg 0.964mg Pigeon pea raw
Selenium 8.2µg 7.7µg Pigeon pea raw
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A RAE 1µg 0µg Pigeon pea raw
Vitamin B1 0.643mg 0.16mg Pigeon pea raw
Vitamin B2 0.187mg 0.034mg Pigeon pea raw
Vitamin B3 2.965mg 0.144mg Pigeon pea raw
Vitamin B5 1.266mg 0.217mg Pigeon pea raw
Vitamin B6 0.283mg 0.025mg Pigeon pea raw
Folate 456µg 6µg Pigeon pea raw
Tryptophan 0.212mg 0.057mg Pigeon pea raw
Threonine 0.767mg 0.086mg Pigeon pea raw
Isoleucine 0.785mg 0.114mg Pigeon pea raw
Leucine 1.549mg 0.235mg Pigeon pea raw
Lysine 1.521mg 0.13mg Pigeon pea raw
Methionine 0.243mg 0.057mg Pigeon pea raw
Phenylalanine 1.858mg 0.155mg Pigeon pea raw
Valine 0.937mg 0.165mg Pigeon pea raw
Histidine 0.774mg 0.07mg Pigeon pea raw
Saturated Fat 0.33g 0.163g Bran
Monounsaturated Fat 0.012g 0.291g Bran
Polyunsaturated fat 0.814g 0.339g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Pigeon pea raw
6%
Bran
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
33%
Bran

Comparison summary

Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Pigeon pea raw
Pigeon pea raw is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.167g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.