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  6. Pigeon pea vs. Bran

Pigeon pea vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Pigeon pea and Bran?

  • Pigeon pea is richer in Folate, Copper, Fiber, and Potassium, yet Bran is richer in Manganese, and Selenium.
  • Pigeon pea's daily need coverage for Folate is 26% higher.
  • Pigeon pea has 5 times more Vitamin B3 than Bran. Pigeon pea has 0.781mg of Vitamin B3, while Bran has 0.144mg.

We used Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Oat bran, cooked types in this comparison.

Infographic

Pigeon pea vs Bran 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.
Pigeon pea
Pigeon pea
6
:
3
Bran
Bran
Contains more Calcium +330%
Contains more Iron +26.1%
Contains more Magnesium +15%
Contains more Potassium +317.4%
Contains more Zinc +69.8%
Contains more Copper +307.6%
Contains less Sodium -80%
Contains more Manganese +92.4%
Contains more Selenium +165.5%
Equal in Phosphorus - 119
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +330%
Contains more Iron +26.1%
Contains more Magnesium +15%
Contains more Potassium +317.4%
Contains more Zinc +69.8%
Contains more Copper +307.6%
Contains less Sodium -80%
Contains more Manganese +92.4%
Contains more Selenium +165.5%
Equal in Phosphorus - 119

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.
Pigeon pea
Pigeon pea
6
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +47%
Contains more Vitamin B6 +100%
Contains more Folate +1750%
Equal in Vitamin B1 - 0.16
Pigeon pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.5%
Contains more Vitamin B3 +442.4%
Contains more Vitamin B5 +47%
Contains more Vitamin B6 +100%
Contains more Folate +1750%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea
Pigeon pea
3
:
2
Bran
Bran
Contains more Protein +110.6%
Contains more Carbs +103.2%
Contains more Other +116.3%
Contains more Fats +126.3%
Contains more Water +22.5%
Pigeon pea
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +110.6%
Contains more Carbs +103.2%
Contains more Other +116.3%
Contains more Fats +126.3%
Contains more Water +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea
Pigeon pea
1
:
2
Bran
Bran
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +9600%
Contains more Polyunsaturated fat +65.4%
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +9600%
Contains more Polyunsaturated fat +65.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Bran Opinion
Net carbs 16.55g 8.84g Pigeon pea
Protein 6.76g 3.21g Pigeon pea
Fats 0.38g 0.86g Bran
Carbs 23.25g 11.44g Pigeon pea
Calories 121kcal 40kcal Pigeon pea
Fiber 6.7g 2.6g Pigeon pea
Calcium 43mg 10mg Pigeon pea
Iron 1.11mg 0.88mg Pigeon pea
Magnesium 46mg 40mg Pigeon pea
Phosphorus 119mg 119mg
Potassium 384mg 92mg Pigeon pea
Sodium 5mg 1mg Bran
Zinc 0.9mg 0.53mg Pigeon pea
Copper 0.269mg 0.066mg Pigeon pea
Manganese 0.501mg 0.964mg Bran
Selenium 2.9µg 7.7µg Bran
Vitamin A 3IU 0IU Pigeon pea
Vitamin B1 0.146mg 0.16mg Bran
Vitamin B2 0.059mg 0.034mg Pigeon pea
Vitamin B3 0.781mg 0.144mg Pigeon pea
Vitamin B5 0.319mg 0.217mg Pigeon pea
Vitamin B6 0.05mg 0.025mg Pigeon pea
Folate 111µg 6µg Pigeon pea
Tryptophan 0.066mg 0.057mg Pigeon pea
Threonine 0.239mg 0.086mg Pigeon pea
Isoleucine 0.245mg 0.114mg Pigeon pea
Leucine 0.483mg 0.235mg Pigeon pea
Lysine 0.474mg 0.13mg Pigeon pea
Methionine 0.076mg 0.057mg Pigeon pea
Phenylalanine 0.579mg 0.155mg Pigeon pea
Valine 0.292mg 0.165mg Pigeon pea
Histidine 0.241mg 0.07mg Pigeon pea
Saturated Fat 0.083g 0.163g Pigeon pea
Monounsaturated Fat 0.003g 0.291g Bran
Polyunsaturated fat 0.205g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pigeon pea
6%
Bran
Minerals Daily Need Coverage Score
37%
Pigeon pea
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.