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Pigeon pea vs Brown rice - In-Depth Nutrition Comparison

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How are Pigeon pea and Brown rice different?

  • Pigeon pea is higher than Brown rice in Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, Phosphorus, Manganese, Magnesium, and Zinc.
  • Pigeon pea covers your daily need of Folate 112% more than Brown rice.
  • Pigeon pea contains 16 times more Potassium than Brown rice. Pigeon pea contains 1392mg of Potassium, while Brown rice contains 86mg.

Pigeon peas (red gram), mature seeds, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Pigeon pea vs Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%
Contains less Sodium -76.5%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Brown rice Opinion
Net carbs 47.78g 23.98g Pigeon pea
Protein 21.7g 2.74g Pigeon pea
Fats 1.49g 0.97g Pigeon pea
Carbs 62.78g 25.58g Pigeon pea
Calories 343kcal 123kcal Pigeon pea
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Pigeon pea
Fiber 15g 1.6g Pigeon pea
Calcium 130mg 3mg Pigeon pea
Iron 5.23mg 0.56mg Pigeon pea
Magnesium 183mg 39mg Pigeon pea
Phosphorus 367mg 103mg Pigeon pea
Potassium 1392mg 86mg Pigeon pea
Sodium 17mg 4mg Brown rice
Zinc 2.76mg 0.71mg Pigeon pea
Copper 1.057mg 0.106mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 0.178mg Pigeon pea
Vitamin B2 0.187mg 0.069mg Pigeon pea
Vitamin B3 2.965mg 2.561mg Pigeon pea
Vitamin B5 1.266mg 0.38mg Pigeon pea
Vitamin B6 0.283mg 0.123mg Pigeon pea
Folate 456µg 9µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.212mg 0.033mg Pigeon pea
Threonine 0.767mg 0.095mg Pigeon pea
Isoleucine 0.785mg 0.109mg Pigeon pea
Leucine 1.549mg 0.214mg Pigeon pea
Lysine 1.521mg 0.099mg Pigeon pea
Methionine 0.243mg 0.058mg Pigeon pea
Phenylalanine 1.858mg 0.133mg Pigeon pea
Valine 0.937mg 0.151mg Pigeon pea
Histidine 0.774mg 0.066mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.33g 0.26g Brown rice
Monounsaturated Fat 0.012g 0.369g Brown rice
Polyunsaturated fat 0.814g 0.366g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Brown rice
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
14
Brown rice
Mineral Summary Score
134
Pigeon pea
20
Brown rice

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
16%
Brown rice
Carbohydrates
63%
Pigeon pea
26%
Brown rice
Fats
7%
Pigeon pea
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 44)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1)
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?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.07g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.