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

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Important differences between Pigeon pea raw and Flour

  • Pigeon pea raw has more Copper, Folate, Fiber, Manganese, Magnesium, Potassium, Phosphorus, and Zinc, however, Flour is richer in Selenium, and Vitamin B2.
  • Pigeon pea raw's daily need coverage for Copper is 101% more.
  • Pigeon pea raw contains 13 times more Potassium than Flour. Pigeon pea raw contains 1392mg of Potassium, while Flour contains 107mg.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pigeon pea raw vs Flour 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.
Contains more Calcium +766.7%
Contains more Iron +12.7%
Contains more Magnesium +731.8%
Contains more Phosphorus +239.8%
Contains more Potassium +1200.9%
Contains more Zinc +294.3%
Contains more Copper +634%
Contains more Manganese +162.6%
Contains less Sodium -88.2%
Contains more Selenium +313.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +766.7%
Contains more Iron +12.7%
Contains more Magnesium +731.8%
Contains more Phosphorus +239.8%
Contains more Potassium +1200.9%
Contains more Zinc +294.3%
Contains more Copper +634%
Contains more Manganese +162.6%
Contains less Sodium -88.2%
Contains more Selenium +313.4%

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.
:
6
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +189%
Contains more Vitamin B6 +543.2%
Contains more Folate +149.2%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B3 +99.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +189%
Contains more Vitamin B6 +543.2%
Contains more Folate +149.2%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B3 +99.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +110.1%
Contains more Fats +52%
Contains more Other +647.8%
Contains more Carbs +21.6%
Contains more Water +12.6%
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +110.1%
Contains more Fats +52%
Contains more Other +647.8%
Contains more Carbs +21.6%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +97.1%
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +625%
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Polyunsaturated fat +97.1%
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +625%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Flour Opinion
Net carbs 47.78g 73.61g Flour
Protein 21.7g 10.33g Pigeon pea raw
Fats 1.49g 0.98g Pigeon pea raw
Carbs 62.78g 76.31g Flour
Calories 343kcal 364kcal Flour
Sugar 0.27g Pigeon pea raw
Fiber 15g 2.7g Pigeon pea raw
Calcium 130mg 15mg Pigeon pea raw
Iron 5.23mg 4.64mg Pigeon pea raw
Magnesium 183mg 22mg Pigeon pea raw
Phosphorus 367mg 108mg Pigeon pea raw
Potassium 1392mg 107mg Pigeon pea raw
Sodium 17mg 2mg Flour
Zinc 2.76mg 0.7mg Pigeon pea raw
Copper 1.057mg 0.144mg Pigeon pea raw
Manganese 1.791mg 0.682mg Pigeon pea raw
Selenium 8.2µg 33.9µg Flour
Vitamin A 28IU 0IU Pigeon pea raw
Vitamin A RAE 1µg 0µg Pigeon pea raw
Vitamin E 0.06mg Flour
Vitamin B1 0.643mg 0.785mg Flour
Vitamin B2 0.187mg 0.494mg Flour
Vitamin B3 2.965mg 5.904mg Flour
Vitamin B5 1.266mg 0.438mg Pigeon pea raw
Vitamin B6 0.283mg 0.044mg Pigeon pea raw
Folate 456µg 183µg Pigeon pea raw
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.212mg 0.127mg Pigeon pea raw
Threonine 0.767mg 0.281mg Pigeon pea raw
Isoleucine 0.785mg 0.357mg Pigeon pea raw
Leucine 1.549mg 0.71mg Pigeon pea raw
Lysine 1.521mg 0.228mg Pigeon pea raw
Methionine 0.243mg 0.183mg Pigeon pea raw
Phenylalanine 1.858mg 0.52mg Pigeon pea raw
Valine 0.937mg 0.415mg Pigeon pea raw
Histidine 0.774mg 0.23mg Pigeon pea raw
Saturated Fat 0.33g 0.155g Flour
Monounsaturated Fat 0.012g 0.087g Flour
Polyunsaturated fat 0.814g 0.413g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Flour
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
57%
Pigeon pea raw
46%
Flour
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
59%
Flour

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.175g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.