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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.

Infographic

Pigeon pea vs Rice 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" 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%
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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.
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%
Rice
6
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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

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
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +151.3%
Contains more FatsFats +35.7%
Contains more OtherOther +152.4%
Contains more CarbsCarbs +21.2%
~equal in Water ~68.44g

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
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +169.7%
Contains more Mono. FatMonounsaturated fat +2833.3%
~equal in Saturated fat ~0.077g

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 Rice
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Rice 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Pigeon pea
12%
Rice
Minerals Daily Need Coverage Score
37%
Pigeon pea
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.006g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.