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Pigeon pea vs Arborio rice - In-Depth Nutrition Comparison

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The main differences between Pigeon pea and Arborio rice

  • Arborio rice contains less Copper, Folate, Manganese, Phosphorus, Iron, Magnesium, Potassium, Vitamin B1, Zinc, and Vitamin B5 than Pigeon pea.
  • Daily need coverage for Copper from Pigeon pea is 109% higher.
  • Arborio rice has 54 times less Potassium than Pigeon pea. Pigeon pea has 1392mg of Potassium, while Arborio rice has 26mg.

Food types used in this article are Pigeon peas (red gram), mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Pigeon pea vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +12900%
Contains more Iron +258.2%
Contains more Magnesium +2187.5%
Contains more Phosphorus +1012.1%
Contains more Potassium +5253.8%
Contains more Zinc +590%
Contains more Copper +1368.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +12900%
Contains more Iron +258.2%
Contains more Magnesium +2187.5%
Contains more Phosphorus +1012.1%
Contains more Potassium +5253.8%
Contains more Zinc +590%
Contains more Copper +1368.1%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +292.1%
Contains more Vitamin B2 +1068.8%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +218.9%
Contains more Vitamin B6 +379.7%
Contains more Folate +672.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +292.1%
Contains more Vitamin B2 +1068.8%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +218.9%
Contains more Vitamin B6 +379.7%
Contains more Folate +672.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pigeon pea Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Arborio rice Opinion
Net carbs 47.78g 28.73g Pigeon pea
Protein 21.7g 2.36g Pigeon pea
Fats 1.49g 0.19g Pigeon pea
Carbs 62.78g 28.73g Pigeon pea
Calories 343kcal 130kcal Pigeon pea
Starch g g
Fructose g g
Sugar g g
Fiber 15g g Pigeon pea
Calcium 130mg 1mg Pigeon pea
Iron 5.23mg 1.46mg Pigeon pea
Magnesium 183mg 8mg Pigeon pea
Phosphorus 367mg 33mg Pigeon pea
Potassium 1392mg 26mg Pigeon pea
Sodium 17mg 0mg Arborio rice
Zinc 2.76mg 0.4mg Pigeon pea
Copper 1.057mg 0.072mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 0.164mg Pigeon pea
Vitamin B2 0.187mg 0.016mg Pigeon pea
Vitamin B3 2.965mg 1.493mg Pigeon pea
Vitamin B5 1.266mg 0.397mg Pigeon pea
Vitamin B6 0.283mg 0.059mg Pigeon pea
Folate 456µg 59µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.212mg 0.027mg Pigeon pea
Threonine 0.767mg 0.084mg Pigeon pea
Isoleucine 0.785mg 0.102mg Pigeon pea
Leucine 1.549mg 0.195mg Pigeon pea
Lysine 1.521mg 0.085mg Pigeon pea
Methionine 0.243mg 0.056mg Pigeon pea
Phenylalanine 1.858mg 0.126mg Pigeon pea
Valine 0.937mg 0.144mg Pigeon pea
Histidine 0.774mg 0.056mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.33g 0.051g Arborio rice
Monounsaturated Fat 0.012g 0.058g Arborio rice
Polyunsaturated fat 0.814g 0.05g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Pigeon pea
13
Arborio rice
Mineral Summary Score
134
Pigeon pea
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
130%
Pigeon pea
14%
Arborio rice
Carbohydrates
63%
Pigeon pea
29%
Arborio rice
Fats
7%
Pigeon pea
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.279g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.