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  6. Pigeon pea raw vs. Pilaf

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

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Summary of differences between pigeon pea raw and pilaf

  • Pigeon pea raw has more copper, folate, fiber, manganese, magnesium, potassium, iron, and phosphorus, while pilaf has more selenium.
  • Pigeon pea raw covers your daily need for copper, 99% more than pilaf.
  • Pigeon pea raw contains 13 times more fiber than pilaf. While pigeon pea raw contains 15g of fiber, pilaf contains only 1.2g.
  • The amount of sodium in pigeon pea raw is lower.
  • Pigeon pea raw has a lower glycemic index. The glycemic index of pigeon pea raw is 22, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Pigeon peas (red gram), mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Pigeon pea raw vs Pilaf 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%
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +56.6%
Contains more PotassiumPotassium +640.4%
Contains more IronIron +114.3%
Contains more CopperCopper +536.7%
Contains more ZincZinc +173.3%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +103.1%
Contains more SeleniumSelenium +295.1%

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%
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin B2Vitamin B2 +114.9%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more FolateFolate +115.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.603mg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Pilaf DV% diff.
Copper 1.057mg 0.166mg 99%
Folate 456µg 212µg 61%
Sodium 17mg 1303mg 56%
Fiber 15g 1.2g 55%
Selenium 8.2µg 32.4µg 44%
Manganese 1.791mg 0.882mg 40%
Magnesium 183mg 32mg 36%
Potassium 1392mg 188mg 35%
Iron 5.23mg 2.44mg 35%
Phosphorus 367mg 154mg 30%
Starch 71.23g 29%
Protein 21.7g 10.42g 23%
Vitamin B3 2.965mg 6.127mg 20%
Zinc 2.76mg 1.01mg 16%
Vitamin B5 1.266mg 0.715mg 11%
Vitamin B6 0.283mg 0.4mg 9%
Vitamin B2 0.187mg 0.087mg 8%
Vitamin C 0mg 4.1mg 5%
Calcium 130mg 83mg 5%
Carbs 62.78g 76.31g 5%
Choline 17.5mg 3%
Polyunsaturated fat 0.814g 0.377g 3%
Vitamin B1 0.643mg 0.603mg 3%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0.012g 0.373g 1%
Calories 343kcal 359kcal 1%
Fats 1.49g 1.37g 0%
Net carbs 47.78g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 1µg 4µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.33g 0.307g 0%
Tryptophan 0.212mg 0.086mg 0%
Threonine 0.767mg 0.221mg 0%
Isoleucine 0.785mg 0.279mg 0%
Leucine 1.549mg 0.523mg 0%
Lysine 1.521mg 0.189mg 0%
Methionine 0.243mg 0.145mg 0%
Phenylalanine 1.858mg 0.32mg 0%
Valine 0.937mg 0.374mg 0%
Histidine 0.774mg 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +108.3%
Contains more WaterWater +31.7%
Contains more CarbsCarbs +21.6%
Contains more OtherOther +12.2%
~equal in Fats ~1.37g

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Poly. FatPolyunsaturated fat +115.9%
Contains more Mono. FatMonounsaturated fat +3008.3%
~equal in Saturated fat ~0.307g

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.