Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Important differences between pigeon pea raw and watercress

  • Pigeon pea raw has more folate, copper, manganese, iron, fiber, vitamin B1, phosphorus, and magnesium; however, watercress is richer in vitamin A and vitamin C.
  • Pigeon pea raw's daily need coverage for folate is 112% more.
  • Pigeon pea raw contains 30 times more fiber than watercress. Pigeon pea raw contains 15g of fiber, while watercress contains 0.5g.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, raw and Watercress, raw.

Infographic

Pigeon pea raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +771.4%
Contains more PotassiumPotassium +321.8%
Contains more IronIron +2515%
Contains more CopperCopper +1272.7%
Contains more ZincZinc +2409.1%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +634%
Contains more SeleniumSelenium +811.1%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +614.4%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +1382.5%
Contains more Vitamin B5Vitamin B5 +308.4%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more FolateFolate +4966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +843.5%
Contains more FatsFats +1390%
Contains more CarbsCarbs +4766.7%
Contains more OtherOther +186.7%
Contains more WaterWater +798.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +2225.7%
Contains less Sat. FatSaturated fat -91.8%

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 Watercress
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Watercress DV% diff.
Vitamin K 250µg 208%
Folate 456µg 9µg 112%
Copper 1.057mg 0.077mg 109%
Manganese 1.791mg 0.244mg 67%
Iron 5.23mg 0.2mg 63%
Fiber 15g 0.5g 58%
Vitamin C 0mg 43mg 48%
Vitamin B1 0.643mg 0.09mg 46%
Phosphorus 367mg 60mg 44%
Protein 21.7g 2.3g 39%
Magnesium 183mg 21mg 39%
Potassium 1392mg 330mg 31%
Zinc 2.76mg 0.11mg 24%
Carbs 62.78g 1.29g 20%
Vitamin B5 1.266mg 0.31mg 19%
Vitamin A 1µg 160µg 18%
Vitamin B3 2.965mg 0.2mg 17%
Calories 343kcal 11kcal 17%
Selenium 8.2µg 0.9µg 13%
Vitamin B6 0.283mg 0.129mg 12%
Vitamin E 1mg 7%
Polyunsaturated fat 0.814g 0.035g 5%
Vitamin B2 0.187mg 0.12mg 5%
Fats 1.49g 0.1g 2%
Choline 9mg 2%
Sodium 17mg 41mg 1%
Calcium 130mg 120mg 1%
Saturated fat 0.33g 0.027g 1%
Net carbs 47.78g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.012g 0.008g 0%
Tryptophan 0.212mg 0.03mg 0%
Threonine 0.767mg 0.133mg 0%
Isoleucine 0.785mg 0.093mg 0%
Leucine 1.549mg 0.166mg 0%
Lysine 1.521mg 0.134mg 0%
Methionine 0.243mg 0.02mg 0%
Phenylalanine 1.858mg 0.114mg 0%
Valine 0.937mg 0.137mg 0%
Histidine 0.774mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Pigeon pea raw
74%
Watercress
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
18%
Watercress

Comparison summary

Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.303g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.