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Pigeon pea vs Kidney bean - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Pigeon pea
vs
Kidney bean

Summary

Kidney beans are richer in protein, fibers, phosphorus, iron, calcium, and vitamins B2, B6, and K. In comparison, pigeon peas are richer in copper, magnesium, manganese, selenium, and vitamins B1, B3, B5, and folate. They both provide several health impacts. However, they should not be consumed raw.

Introduction

In this article, we will compare two types of legumes kidney beans and pigeon peas.

We will focus on their nutritional differences and health impacts.

Nutritional content comparison

In this section, we will consider 100g of each legume. We will consider kidney beans and pigeon peas in raw forms.

After cooking, kidney beans and pigeon peas increase by approximately three times.

Glycemic index

They have equal glycemic indices.

Proteins

Kidney beans are richer in proteins compared to pigeon peas. Kidney beans contain 24.6g of protein, whereas pigeon peas contain 21.7g.

Carbs

Pigeon peas are slightly higher in carbs compared to kidney beans. It contains 62.8g in comparison to kidney beans which contain 60g.

Fiber

Kidney beans are richer in fiber compared to pigeon peas. Although pigeon peas are rich in fibers, kidney beans are richer by 1.6 times; it contains 25g. Pigeon peas contain 15g.

Fats

Their fat content is negligible. Pigeon peas contain 1.5g, whereas kidney beans 0.8g.

Minerals

Kidney beans and pigeon peas are packed with minerals.

Kidney beans are richer in phosphorus, iron, and calcium. In comparison, pigeon peas are richer in copper, magnesium, manganese, and selenium.

In the diagrams below, we can visualize the mineral distributions.

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 Magnesium +30.7%
Contains less Sodium -29.2%
Contains more Copper +10.3%
Contains more Iron +56.8%
Contains more Phosphorus +10.9%
Equal in Calcium - 143
Equal in Potassium - 1406
Equal in Zinc - 2.79
Equal in Copper - 0.958
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +30.7%
Contains less Sodium -29.2%
Contains more Copper +10.3%
Contains more Iron +56.8%
Contains more Phosphorus +10.9%
Equal in Calcium - 143
Equal in Potassium - 1406
Equal in Zinc - 2.79
Equal in Copper - 0.958

Vitamins

Kidney beans are richer in vitamins B2, B6, and K. In comparison, pigeon peas are richer in vitamins B1, B3, B5, and folate.

In the diagrams below, we can visualize the vitamin distributions.

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 +21.6%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +62.3%
Contains more Folate +15.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B6 +40.3%
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% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +62.3%
Contains more Folate +15.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B6 +40.3%

Health impacts

This section will highlight the different health impacts each legume provides. Although several common ones exist, we will only discuss the different health impacts.

Kidney beans are richer in fiber, decreasing the risks of gastrointestinal diseases such as diverticulitis and chronic constipation. In addition, fiber-rich food improves gut microflora. (1)

Kidney beans are richer in vitamin K, and it is linked with decreased cardiovascular mortality risks and reduced arterial calcifications. In addition, it reduces the risks of type 2 diabetes development and osteoporosis. However, while taking anticoagulant medications, vitamin K intake should be monitored. (2)(3)(4)

Kidney beans are rich in iron; however, they contain phytic compounds, which reduce iron absorption. (5)

Pigeon peas are rich in selenium which provides several health benefits to the immune system to fend off viral infections, thyroid hormone regulation, and antioxidative properties against reactive oxygen species. (6)

Pigeon peas are also richer in manganese which has antioxidative properties and is coenzymes for several metabolic reactions. (7)

Pigeon peas are also richer in folate, which reduces the risks of anemia and congenital neural tube defects in babies. (8)

Both foods should not be eaten raw because they contain phytic acid and other compounds, which act as anti foods and reduce the absorption of nutrients. However, after cooking, these compounds get neutralized. (5)

References

  1. https://pubmed.ncbi.nlm.nih.gov/19335713/
  2. https://pubmed.ncbi.nlm.nih.gov/34439410/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
  4. https://pubmed.ncbi.nlm.nih.gov/15825811/
  5. https://pubmed.ncbi.nlm.nih.gov/35010899/
  6. https://www.ncbi.nlm.nih.gov/books/NBK557551/
  7. https://pubmed.ncbi.nlm.nih.gov/30855111/
  8. https://www.ncbi.nlm.nih.gov/books/NBK535377/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Pigeon pea vs Kidney bean infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +79.5%
Contains more Water +11%
Contains more Other +11.3%
Equal in Protein - 23.58
Equal in Carbs - 60.01
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +79.5%
Contains more Water +11%
Contains more Other +11.3%
Equal in Protein - 23.58
Equal in Carbs - 60.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +78.1%
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +433.3%
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Polyunsaturated fat +78.1%
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +433.3%

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 Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Kidney bean Opinion
Net carbs 47.78g 35.11g Pigeon pea
Protein 21.7g 23.58g Kidney bean
Fats 1.49g 0.83g Pigeon pea
Carbs 62.78g 60.01g Pigeon pea
Calories 343kcal 333kcal Pigeon pea
Sugar 2.23g Pigeon pea
Fiber 15g 24.9g Kidney bean
Calcium 130mg 143mg Kidney bean
Iron 5.23mg 8.2mg Kidney bean
Magnesium 183mg 140mg Pigeon pea
Phosphorus 367mg 407mg Kidney bean
Potassium 1392mg 1406mg Kidney bean
Sodium 17mg 24mg Pigeon pea
Zinc 2.76mg 2.79mg Kidney bean
Copper 1.057mg 0.958mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin A RAE 1µg 0µg Pigeon pea
Vitamin E 0.22mg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.643mg 0.529mg Pigeon pea
Vitamin B2 0.187mg 0.219mg Kidney bean
Vitamin B3 2.965mg 2.06mg Pigeon pea
Vitamin B5 1.266mg 0.78mg Pigeon pea
Vitamin B6 0.283mg 0.397mg Kidney bean
Folate 456µg 394µg Pigeon pea
Vitamin K 19µg Kidney bean
Tryptophan 0.212mg 0.279mg Kidney bean
Threonine 0.767mg 0.992mg Kidney bean
Isoleucine 0.785mg 1.041mg Kidney bean
Leucine 1.549mg 1.882mg Kidney bean
Lysine 1.521mg 1.618mg Kidney bean
Methionine 0.243mg 0.355mg Kidney bean
Phenylalanine 1.858mg 1.275mg Pigeon pea
Valine 0.937mg 1.233mg Kidney bean
Histidine 0.774mg 0.656mg Pigeon pea
Saturated Fat 0.33g 0.12g Kidney bean
Monounsaturated Fat 0.012g 0.064g Kidney bean
Polyunsaturated fat 0.814g 0.457g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Pigeon pea
60%
Kidney bean
Minerals Daily Need Coverage Score
134%
Pigeon pea
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 7mg)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.21g)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (22)
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

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.