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Pigeon pea vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between pigeon pea and cranberry beans

  • Pigeon pea has more manganese; however, cranberry beans is richer in folate, iron, fiber, and vitamin B1.
  • Cranberry beans's daily need coverage for folate is 24% more.
  • Cranberry beans has a higher glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of pigeon pea is 22.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Pigeon pea vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more CopperCopper +16.5%
Contains more ManganeseManganese +35.4%
Contains more SeleniumSelenium +123.1%
Contains more CalciumCalcium +16.3%
Contains more IronIron +88.3%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +13.4%
Contains less SodiumSodium -80%
~equal in Magnesium ~50mg
~equal in Potassium ~387mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B6Vitamin B6 +62%
Contains more FolateFolate +86.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~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 Cranberry beans DV% diff.
Folate 111µg 207µg 24%
Iron 1.11mg 2.09mg 12%
Fiber 6.7g 8.6g 8%
Manganese 0.501mg 0.37mg 6%
Protein 6.76g 9.34g 5%
Vitamin B1 0.146mg 0.21mg 5%
Copper 0.269mg 0.231mg 4%
Selenium 2.9µg 1.3µg 3%
Vitamin B6 0.05mg 0.081mg 2%
Vitamin B5 0.319mg 0.24mg 2%
Vitamin B3 0.781mg 0.515mg 2%
Zinc 0.9mg 1.14mg 2%
Phosphorus 119mg 135mg 2%
Calories 121kcal 136kcal 1%
Vitamin B2 0.059mg 0.069mg 1%
Calcium 43mg 50mg 1%
Magnesium 46mg 50mg 1%
Fats 0.38g 0.46g 0%
Carbs 23.25g 24.46g 0%
Net carbs 16.55g 15.86g N/A
Potassium 384mg 387mg 0%
Sodium 5mg 1mg 0%
Saturated fat 0.083g 0.119g 0%
Monounsaturated fat 0.003g 0.04g 0%
Polyunsaturated fat 0.205g 0.199g 0%
Tryptophan 0.066mg 0.111mg 0%
Threonine 0.239mg 0.393mg 0%
Isoleucine 0.245mg 0.412mg 0%
Leucine 0.483mg 0.746mg 0%
Lysine 0.474mg 0.641mg 0%
Methionine 0.076mg 0.14mg 0%
Phenylalanine 0.579mg 0.505mg 0%
Valine 0.292mg 0.489mg 0%
Histidine 0.241mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +38.2%
Contains more FatsFats +21.1%
~equal in Carbs ~24.46g
~equal in Water ~64.65g
~equal in Other ~1.09g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +1233.3%
~equal in Polyunsaturated fat ~0.199g

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.