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

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What are the differences between pigeon pea raw and yogurt?

  • Pigeon pea raw is higher in copper, folate, manganese, iron, fiber, vitamin B1, magnesium, potassium, and phosphorus, yet yogurt is higher in vitamin B12.
  • Pigeon pea raw's daily need coverage for copper is 116% more.

We used Pigeon peas (red gram), mature seeds, raw and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Pigeon pea raw vs Yogurt 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%
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1563.6%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +887.2%
Contains more IronIron +7371.4%
Contains more CopperCopper +6117.6%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +171.9%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +19800%
Contains more SeleniumSelenium +18.3%

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%
Yogurt
4
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +2695.7%
Contains more Vitamin B3Vitamin B3 +1325.5%
Contains more Vitamin B5Vitamin B5 +282.5%
Contains more Vitamin B6Vitamin B6 +349.2%
Contains more FolateFolate +6414.3%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +113%
Contains more FatsFats +282.1%
Contains more CarbsCarbs +1643.9%
Contains more OtherOther +377.8%
Contains more WaterWater +703.6%

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
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Poly. FatPolyunsaturated fat +6683.3%
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +341.7%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Yogurt DV% diff.
Copper 1.057mg 0.017mg 116%
Folate 456µg 7µg 112%
Manganese 1.791mg 0.009mg 77%
Iron 5.23mg 0.07mg 65%
Fiber 15g 0g 60%
Vitamin B1 0.643mg 0.023mg 52%
Magnesium 183mg 11mg 41%
Potassium 1392mg 141mg 37%
Phosphorus 367mg 135mg 33%
Vitamin B12 0µg 0.75µg 31%
Protein 21.7g 10.19g 23%
Carbs 62.78g 3.6g 20%
Zinc 2.76mg 0.52mg 20%
Vitamin B5 1.266mg 0.331mg 19%
Vitamin B6 0.283mg 0.063mg 17%
Vitamin B3 2.965mg 0.208mg 17%
Calories 343kcal 59kcal 14%
Vitamin B2 0.187mg 0.278mg 7%
Polyunsaturated fat 0.814g 0.012g 5%
Choline 15.1mg 3%
Selenium 8.2µg 9.7µg 3%
Calcium 130mg 110mg 2%
Cholesterol 0mg 5mg 2%
Fats 1.49g 0.39g 2%
Sodium 17mg 36mg 1%
Saturated fat 0.33g 0.117g 1%
Net carbs 47.78g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.012g 0.053g 0%
Tryptophan 0.212mg 0%
Threonine 0.767mg 0%
Isoleucine 0.785mg 0%
Leucine 1.549mg 0%
Lysine 1.521mg 0%
Methionine 0.243mg 0%
Phenylalanine 1.858mg 0%
Valine 0.937mg 0%
Histidine 0.774mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
19%
Yogurt

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.213g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 3)
Which food is lower in Cholesterol?
Pigeon pea raw
Pigeon pea raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 19mg)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.