Pigeon pea vs. Rice — In-Depth Nutrition Comparison

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What are the differences between pigeon pea and rice?

Pigeon pea is higher in fiber, copper, folate, phosphorus, potassium, and magnesium, yet rice is higher in selenium.
Pigeon pea's daily need coverage for fiber is 25% more.
Pigeon pea has 11 times more potassium than rice. While pigeon pea has 384mg of potassium, rice has only 35mg.
The glycemic index of pigeon pea is lower.

We used Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked types in this article.

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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.

Pigeon pea

Rice

Contains more MagnesiumMagnesium	+283.3%
Contains more CalciumCalcium	+330%
Contains more PotassiumPotassium	+997.1%
Contains more CopperCopper	+289.9%
Contains more ZincZinc	+83.7%
Contains more PhosphorusPhosphorus	+176.7%

Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+158.6%

~equal in Iron ~1.2mg

~equal in Manganese ~0.472mg

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

Rice

Contains more Vitamin B2Vitamin B2	+353.8%
Contains more FolateFolate	+91.4%

Contains more Vitamin B1Vitamin B1	+11.6%
Contains more Vitamin B3Vitamin B3	+89%
Contains more Vitamin B5Vitamin B5	+22.3%
Contains more Vitamin B6Vitamin B6	+86%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	6.7g	0.4g	25%
Copper	0.269mg	0.069mg	22%
Folate	111µg	58µg	13%
Phosphorus	119mg	43mg	11%
Potassium	384mg	35mg	10%
Protein	6.76g	2.69g	8%
Selenium	2.9µg	7.5µg	8%
Magnesium	46mg	12mg	8%
Vitamin B3	0.781mg	1.476mg	4%
Zinc	0.9mg	0.49mg	4%
Vitamin B2	0.059mg	0.013mg	4%
Vitamin B6	0.05mg	0.093mg	3%
Calcium	43mg	10mg	3%
Carbs	23.25g	28.17g	2%
Iron	1.11mg	1.2mg	1%
Vitamin B5	0.319mg	0.39mg	1%
Manganese	0.501mg	0.472mg	1%
Polyunsaturated fat	0.205g	0.076g	1%
Vitamin B1	0.146mg	0.163mg	1%
Calories	121kcal	130kcal	0%
Fats	0.38g	0.28g	0%
Net carbs	16.55g	27.77g	N/A
Sugar		0.05g	N/A
Sodium	5mg	1mg	0%
Vitamin E		0.04mg	0%
Choline		2.1mg	0%
Saturated fat	0.083g	0.077g	0%
Monounsaturated fat	0.003g	0.088g	0%
Tryptophan	0.066mg	0.031mg	0%
Threonine	0.239mg	0.096mg	0%
Isoleucine	0.245mg	0.116mg	0%
Leucine	0.483mg	0.222mg	0%
Lysine	0.474mg	0.097mg	0%
Methionine	0.076mg	0.063mg	0%
Phenylalanine	0.579mg	0.144mg	0%
Valine	0.292mg	0.164mg	0%
Histidine	0.241mg	0.063mg	0%