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  6. Pigeon pea raw vs. Brown rice

Pigeon pea raw vs. Brown rice — In-Depth Nutrition Comparison

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How are Pigeon pea raw and Brown rice different?

  • Pigeon pea raw is higher than Brown rice in Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, Phosphorus, Manganese, Magnesium, and Zinc.
  • Pigeon pea raw covers your daily need of Folate 112% more than Brown rice.
  • Pigeon pea raw contains 16 times more Potassium than Brown rice. Pigeon pea raw contains 1392mg of Potassium, while Brown rice contains 86mg.

Pigeon peas (red gram), mature seeds, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Pigeon pea raw vs Brown rice 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
Brown rice
Brown rice
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%
Contains more Manganese +83.9%
Contains more Selenium +41.4%
Contains less Sodium -76.5%
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%
Contains more Manganese +83.9%
Contains more Selenium +41.4%
Contains less Sodium -76.5%

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
:
2
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
4
:
1
Brown rice
Brown rice
Contains more Protein +692%
Contains more Fats +53.6%
Contains more Carbs +145.4%
Contains more Other +681.8%
Contains more Water +563.6%
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +692%
Contains more Fats +53.6%
Contains more Carbs +145.4%
Contains more Other +681.8%
Contains more Water +563.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea raw
Pigeon pea raw
1
:
2
Brown rice
Brown rice
Contains more Polyunsaturated fat +122.4%
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +2975%
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Polyunsaturated fat +122.4%
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +2975%

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 Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Brown rice Opinion
Net carbs 47.78g 23.98g Pigeon pea raw
Protein 21.7g 2.74g Pigeon pea raw
Fats 1.49g 0.97g Pigeon pea raw
Carbs 62.78g 25.58g Pigeon pea raw
Calories 343kcal 123kcal Pigeon pea raw
Starch 24.79g Brown rice
Sugar 0.24g Pigeon pea raw
Fiber 15g 1.6g Pigeon pea raw
Calcium 130mg 3mg Pigeon pea raw
Iron 5.23mg 0.56mg Pigeon pea raw
Magnesium 183mg 39mg Pigeon pea raw
Phosphorus 367mg 103mg Pigeon pea raw
Potassium 1392mg 86mg Pigeon pea raw
Sodium 17mg 4mg Brown rice
Zinc 2.76mg 0.71mg Pigeon pea raw
Copper 1.057mg 0.106mg Pigeon pea raw
Manganese 1.791mg 0.974mg Pigeon pea raw
Selenium 8.2µg 5.8µg Pigeon pea raw
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A RAE 1µg 0µg Pigeon pea raw
Vitamin E 0.17mg Brown rice
Vitamin B1 0.643mg 0.178mg Pigeon pea raw
Vitamin B2 0.187mg 0.069mg Pigeon pea raw
Vitamin B3 2.965mg 2.561mg Pigeon pea raw
Vitamin B5 1.266mg 0.38mg Pigeon pea raw
Vitamin B6 0.283mg 0.123mg Pigeon pea raw
Folate 456µg 9µg Pigeon pea raw
Vitamin K 0.2µg Brown rice
Tryptophan 0.212mg 0.033mg Pigeon pea raw
Threonine 0.767mg 0.095mg Pigeon pea raw
Isoleucine 0.785mg 0.109mg Pigeon pea raw
Leucine 1.549mg 0.214mg Pigeon pea raw
Lysine 1.521mg 0.099mg Pigeon pea raw
Methionine 0.243mg 0.058mg Pigeon pea raw
Phenylalanine 1.858mg 0.133mg Pigeon pea raw
Valine 0.937mg 0.151mg Pigeon pea raw
Histidine 0.774mg 0.066mg Pigeon pea raw
Saturated Fat 0.33g 0.26g Brown rice
Monounsaturated Fat 0.012g 0.369g Brown rice
Polyunsaturated fat 0.814g 0.366g Pigeon pea raw
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 44)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $1)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea raw
Pigeon pea raw is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.07g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.