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  6. Pigeon pea raw vs. Yam

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

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Important differences between pigeon pea raw and yam

  • Pigeon pea raw has more folate, copper, manganese, iron, phosphorus, vitamin B1, fiber, magnesium, zinc, and vitamin B5 than yam.
  • Pigeon pea raw's daily need coverage for folate is 108% more.
  • Pigeon pea raw contains 12 times more zinc than yam. Pigeon pea raw contains 2.76mg of zinc, while yam contains 0.24mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of pigeon pea raw is 22.

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

Infographic

Pigeon pea raw vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +664.7%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +868.5%
Contains more CopperCopper +493.8%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +567.3%
Contains more ManganeseManganese +351.1%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -47.1%

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +474.1%
Contains more Vitamin B2Vitamin B2 +484.4%
Contains more Vitamin B3Vitamin B3 +437.1%
Contains more Vitamin B5Vitamin B5 +303.2%
Contains more FolateFolate +1882.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Yam DV% diff.
Folate 456µg 23µg 108%
Copper 1.057mg 0.178mg 98%
Manganese 1.791mg 0.397mg 61%
Iron 5.23mg 0.54mg 59%
Phosphorus 367mg 55mg 45%
Vitamin B1 0.643mg 0.112mg 44%
Fiber 15g 4.1g 44%
Protein 21.7g 1.53g 40%
Magnesium 183mg 21mg 39%
Zinc 2.76mg 0.24mg 23%
Vitamin C 0mg 17.1mg 19%
Vitamin B5 1.266mg 0.314mg 19%
Potassium 1392mg 816mg 17%
Vitamin B3 2.965mg 0.552mg 15%
Selenium 8.2µg 0.7µg 14%
Vitamin B2 0.187mg 0.032mg 12%
Carbs 62.78g 27.88g 12%
Calories 343kcal 118kcal 11%
Calcium 130mg 17mg 11%
Polyunsaturated fat 0.814g 0.076g 5%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Fats 1.49g 0.17g 2%
Vitamin B6 0.283mg 0.293mg 1%
Saturated fat 0.33g 0.037g 1%
Vitamin A 1µg 7µg 1%
Net carbs 47.78g 23.78g N/A
Sugar 0.5g N/A
Sodium 17mg 9mg 0%
Monounsaturated fat 0.012g 0.006g 0%
Tryptophan 0.212mg 0.012mg 0%
Threonine 0.767mg 0.054mg 0%
Isoleucine 0.785mg 0.052mg 0%
Leucine 1.549mg 0.096mg 0%
Lysine 1.521mg 0.059mg 0%
Methionine 0.243mg 0.021mg 0%
Phenylalanine 1.858mg 0.071mg 0%
Valine 0.937mg 0.062mg 0%
Histidine 0.774mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1318.3%
Contains more FatsFats +776.5%
Contains more CarbsCarbs +125.2%
Contains more OtherOther +319.5%
Contains more WaterWater +557.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +971.1%
Contains less Sat. FatSaturated fat -88.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.