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Pigeon pea vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on the differences between pigeon pea and arborio rice

  • Pigeon pea has more copper, folate, phosphorus, potassium, magnesium, and manganese; however, arborio rice is higher in selenium.
  • Pigeon pea covers your daily copper needs 22% more than arborio rice.
  • Arborio rice contains 43 times less calcium than pigeon pea. Pigeon pea contains 43mg of calcium, while arborio rice contains 1mg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt 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" 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +1376.9%
Contains more CopperCopper +273.6%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +260.6%
Contains more ManganeseManganese +40.3%
Contains more IronIron +31.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +158.6%

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% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B2Vitamin B2 +268.8%
Contains more FolateFolate +88.1%
Contains more Vitamin B1Vitamin B1 +12.3%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +18%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pigeon pea Arborio rice DV% diff.
Fiber 6.7g 27%
Copper 0.269mg 0.072mg 22%
Folate 111µg 59µg 13%
Phosphorus 119mg 33mg 12%
Potassium 384mg 26mg 11%
Protein 6.76g 2.36g 9%
Magnesium 46mg 8mg 9%
Selenium 2.9µg 7.5µg 8%
Manganese 0.501mg 0.357mg 6%
Zinc 0.9mg 0.4mg 5%
Vitamin B3 0.781mg 1.493mg 4%
Iron 1.11mg 1.46mg 4%
Calcium 43mg 1mg 4%
Vitamin B2 0.059mg 0.016mg 3%
Vitamin B5 0.319mg 0.397mg 2%
Carbs 23.25g 28.73g 2%
Vitamin B1 0.146mg 0.164mg 2%
Vitamin B6 0.05mg 0.059mg 1%
Polyunsaturated fat 0.205g 0.05g 1%
Calories 121kcal 130kcal 0%
Fats 0.38g 0.19g 0%
Net carbs 16.55g 28.73g N/A
Sodium 5mg 0mg 0%
Saturated fat 0.083g 0.051g 0%
Monounsaturated fat 0.003g 0.058g 0%
Tryptophan 0.066mg 0.027mg 0%
Threonine 0.239mg 0.084mg 0%
Isoleucine 0.245mg 0.102mg 0%
Leucine 0.483mg 0.195mg 0%
Lysine 0.474mg 0.085mg 0%
Methionine 0.076mg 0.056mg 0%
Phenylalanine 0.579mg 0.126mg 0%
Valine 0.292mg 0.144mg 0%
Histidine 0.241mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +186.4%
Contains more FatsFats +100%
Contains more OtherOther +457.9%
Contains more CarbsCarbs +23.6%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +310%
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +1833.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.