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  6. Pigeon pea vs. Couscous

Pigeon pea vs. Couscous — In-Depth Nutrition Comparison

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Differences between pigeon pea and couscous

  • Pigeon pea has more copper, folate, fiber, manganese, phosphorus, potassium, iron, magnesium, and vitamin B1, while couscous has more selenium.
  • Couscous's daily need coverage for selenium is 45% higher.
  • Couscous contains 7 times less folate than pigeon pea. Pigeon pea contains 111µg of folate, while couscous contains 15µg.
  • Pigeon pea has a lower glycemic index. The glycemic index of pigeon pea is 22, while the glycemic index of couscous is 65.

The food types used in this comparison are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Pigeon pea vs Couscous 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 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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +562.1%
Contains more IronIron +192.1%
Contains more CopperCopper +556.1%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +440.9%
Contains more ManganeseManganese +496.4%
Contains more SeleniumSelenium +848.3%
~equal in Sodium ~5mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more FolateFolate +640%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +16.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea Couscous DV% diff.
Selenium 2.9µg 27.5µg 45%
Copper 0.269mg 0.041mg 25%
Folate 111µg 15µg 24%
Fiber 6.7g 1.4g 21%
Manganese 0.501mg 0.084mg 18%
Phosphorus 119mg 22mg 14%
Potassium 384mg 58mg 10%
Magnesium 46mg 8mg 9%
Iron 1.11mg 0.38mg 9%
Vitamin B1 0.146mg 0.063mg 7%
Protein 6.76g 3.79g 6%
Zinc 0.9mg 0.26mg 6%
Calcium 43mg 8mg 4%
Vitamin B2 0.059mg 0.027mg 2%
Vitamin B3 0.781mg 0.983mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Polyunsaturated fat 0.205g 0.064g 1%
Vitamin B5 0.319mg 0.371mg 1%
Calories 121kcal 112kcal 0%
Fats 0.38g 0.16g 0%
Carbs 23.25g 23.22g 0%
Net carbs 16.55g 21.82g N/A
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin B6 0.05mg 0.051mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.083g 0.029g 0%
Monounsaturated fat 0.003g 0.022g 0%
Tryptophan 0.066mg 0.049mg 0%
Threonine 0.239mg 0.1mg 0%
Isoleucine 0.245mg 0.147mg 0%
Leucine 0.483mg 0.259mg 0%
Lysine 0.474mg 0.073mg 0%
Methionine 0.076mg 0.059mg 0%
Phenylalanine 0.579mg 0.184mg 0%
Valine 0.292mg 0.162mg 0%
Histidine 0.241mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +78.4%
Contains more FatsFats +137.5%
Contains more OtherOther +307.7%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Poly. FatPolyunsaturated fat +220.3%
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +633.3%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.