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Pigeon pea vs Bran - In-Depth Nutrition Comparison

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The main differences between Pigeon pea and Bran

  • Pigeon pea has more Folate, Copper, Potassium, Vitamin B3, and Vitamin B6, however Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, and Magnesium.
  • Daily need coverage for Manganese from Bran is 167% higher.
  • Bran has 9 times less Folate than Pigeon pea. Pigeon pea has 456µg of Folate, while Bran has 52µg.

Food types used in this article are Pigeon peas (red gram), mature seeds, raw and Oat bran, raw.

Infographic

Pigeon pea vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +124.1%
Contains more Potassium +145.9%
Contains more Copper +162.3%
Contains more Magnesium +28.4%
Contains more Phosphorus +100%
Contains less Sodium -76.5%
Contains more Zinc +12.7%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +124.1%
Contains more Potassium +145.9%
Contains more Copper +162.3%
Contains more Magnesium +28.4%
Contains more Phosphorus +100%
Contains less Sodium -76.5%
Contains more Zinc +12.7%
Equal in Iron - 5.41

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
:
5
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +71.5%
Contains more Folate +776.9%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +18%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +71.5%
Contains more Folate +776.9%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +18%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Bran Opinion
Net carbs 47.78g 50.82g Bran
Protein 21.7g 17.3g Pigeon pea
Fats 1.49g 7.03g Bran
Carbs 62.78g 66.22g Bran
Calories 343kcal 246kcal Pigeon pea
Starch g g
Fructose g g
Sugar g 1.45g Pigeon pea
Fiber 15g 15.4g Bran
Calcium 130mg 58mg Pigeon pea
Iron 5.23mg 5.41mg Bran
Magnesium 183mg 235mg Bran
Phosphorus 367mg 734mg Bran
Potassium 1392mg 566mg Pigeon pea
Sodium 17mg 4mg Bran
Zinc 2.76mg 3.11mg Bran
Copper 1.057mg 0.403mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 1.17mg Bran
Vitamin B2 0.187mg 0.22mg Bran
Vitamin B3 2.965mg 0.934mg Pigeon pea
Vitamin B5 1.266mg 1.494mg Bran
Vitamin B6 0.283mg 0.165mg Pigeon pea
Folate 456µg 52µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.212mg 0.335mg Bran
Threonine 0.767mg 0.502mg Pigeon pea
Isoleucine 0.785mg 0.668mg Pigeon pea
Leucine 1.549mg 1.374mg Pigeon pea
Lysine 1.521mg 0.76mg Pigeon pea
Methionine 0.243mg 0.335mg Bran
Phenylalanine 1.858mg 0.908mg Pigeon pea
Valine 0.937mg 0.964mg Bran
Histidine 0.774mg 0.41mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.33g 1.328g Pigeon pea
Monounsaturated Fat 0.012g 2.376g Bran
Polyunsaturated fat 0.814g 2.766g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Pigeon pea
46
Bran
Mineral Summary Score
134
Pigeon pea
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
130%
Pigeon pea
104%
Bran
Carbohydrates
63%
Pigeon pea
66%
Bran
Fats
7%
Pigeon pea
32%
Bran

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.998g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.