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 in folate, fiber, copper, protein, potassium, and iron; however, brown rice is richer in manganese, vitamin B3, vitamin B6, and selenium.
Daily need coverage for folate for pigeon pea is 26% higher.
Pigeon pea contains 4 times more potassium than brown rice. While pigeon pea contains 384mg of potassium, brown rice contains only 86mg.
Pigeon pea has a lower glycemic index (22) than brown rice (66).

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pigeon pea

Brown rice

Contains more MagnesiumMagnesium	+17.9%
Contains more CalciumCalcium	+1333.3%
Contains more PotassiumPotassium	+346.5%
Contains more IronIron	+98.2%
Contains more CopperCopper	+153.8%
Contains more ZincZinc	+26.8%
Contains more PhosphorusPhosphorus	+15.5%

Contains less SodiumSodium	-20%
Contains more ManganeseManganese	+94.4%
Contains more SeleniumSelenium	+100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pigeon pea

Brown rice

Contains more FolateFolate

+1133.3%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+21.9%
Contains more Vitamin B2Vitamin B2	+16.9%
Contains more Vitamin B3Vitamin B3	+227.9%
Contains more Vitamin B5Vitamin B5	+19.1%
Contains more Vitamin B6Vitamin B6	+146%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	111µg	9µg	26%
Manganese	0.501mg	0.974mg	21%
Fiber	6.7g	1.6g	20%
Copper	0.269mg	0.106mg	18%
Vitamin B3	0.781mg	2.561mg	11%
Starch		24.79g	10%
Potassium	384mg	86mg	9%
Protein	6.76g	2.74g	8%
Iron	1.11mg	0.56mg	7%
Vitamin B6	0.05mg	0.123mg	6%
Selenium	2.9µg	5.8µg	5%
Calcium	43mg	3mg	4%
Vitamin B1	0.146mg	0.178mg	3%
Magnesium	46mg	39mg	2%
Zinc	0.9mg	0.71mg	2%
Phosphorus	119mg	103mg	2%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Fats	0.38g	0.97g	1%
Carbs	23.25g	25.58g	1%
Vitamin E		0.17mg	1%
Vitamin B2	0.059mg	0.069mg	1%
Vitamin B5	0.319mg	0.38mg	1%
Saturated fat	0.083g	0.26g	1%
Monounsaturated fat	0.003g	0.369g	1%
Polyunsaturated fat	0.205g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Calories	121kcal	123kcal	0%
Protein per 100 calories	5.6g	2.2g	N/A
Calories per 10 g protein	179kcal	449kcal	N/A
Weight per 100 calories	83g	81g	N/A
Net carbs	16.55g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	5mg	4mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.066mg	0.033mg	0%
Threonine	0.239mg	0.095mg	0%
Isoleucine	0.245mg	0.109mg	0%
Leucine	0.483mg	0.214mg	0%
Lysine	0.474mg	0.099mg	0%
Methionine	0.076mg	0.058mg	0%
Phenylalanine	0.579mg	0.133mg	0%
Valine	0.292mg	0.151mg	0%
Histidine	0.241mg	0.066mg	0%