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  6. Pigeon pea vs. Brown rice

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, Potassium, and Iron, however, Brown rice is richer in Manganese, Vitamin B3, Vitamin B6, and Selenium.
  • Daily need coverage for Folate from Pigeon pea is 26% higher.
  • Pigeon pea contains 14 times more Calcium than Brown rice. While Pigeon pea contains 43mg of Calcium, Brown rice contains only 3mg.

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

Infographic

Pigeon pea vs Brown rice infographic
Infographic link

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
Pigeon pea
7
:
3
Brown rice
Brown rice
Contains more Calcium +1333.3%
Contains more Iron +98.2%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.5%
Contains more Potassium +346.5%
Contains more Zinc +26.8%
Contains more Copper +153.8%
Contains less Sodium -20%
Contains more Manganese +94.4%
Contains more Selenium +100%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1333.3%
Contains more Iron +98.2%
Contains more Magnesium +17.9%
Contains more Phosphorus +15.5%
Contains more Potassium +346.5%
Contains more Zinc +26.8%
Contains more Copper +153.8%
Contains less Sodium -20%
Contains more Manganese +94.4%
Contains more Selenium +100%

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
Pigeon pea
2
:
7
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Folate +1133.3%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +146%
Pigeon pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Brown rice
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 Folate +1133.3%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +146%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea
Pigeon pea
2
:
3
Brown rice
Brown rice
Contains more Protein +146.7%
Contains more Other +140.9%
Contains more Fats +155.3%
Equal in Carbs - 25.58
Equal in Water - 70.27
Pigeon pea
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +146.7%
Contains more Other +140.9%
Contains more Fats +155.3%
Equal in Carbs - 25.58
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea
Pigeon pea
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +78.5%
Pigeon pea
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +78.5%

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 Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Brown rice Opinion
Net carbs 16.55g 23.98g Brown rice
Protein 6.76g 2.74g Pigeon pea
Fats 0.38g 0.97g Brown rice
Carbs 23.25g 25.58g Brown rice
Calories 121kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Pigeon pea
Fiber 6.7g 1.6g Pigeon pea
Calcium 43mg 3mg Pigeon pea
Iron 1.11mg 0.56mg Pigeon pea
Magnesium 46mg 39mg Pigeon pea
Phosphorus 119mg 103mg Pigeon pea
Potassium 384mg 86mg Pigeon pea
Sodium 5mg 4mg Brown rice
Zinc 0.9mg 0.71mg Pigeon pea
Copper 0.269mg 0.106mg Pigeon pea
Manganese 0.501mg 0.974mg Brown rice
Selenium 2.9µg 5.8µg Brown rice
Vitamin A 3IU 0IU Pigeon pea
Vitamin E 0.17mg Brown rice
Vitamin B1 0.146mg 0.178mg Brown rice
Vitamin B2 0.059mg 0.069mg Brown rice
Vitamin B3 0.781mg 2.561mg Brown rice
Vitamin B5 0.319mg 0.38mg Brown rice
Vitamin B6 0.05mg 0.123mg Brown rice
Folate 111µg 9µg Pigeon pea
Vitamin K 0.2µg Brown rice
Tryptophan 0.066mg 0.033mg Pigeon pea
Threonine 0.239mg 0.095mg Pigeon pea
Isoleucine 0.245mg 0.109mg Pigeon pea
Leucine 0.483mg 0.214mg Pigeon pea
Lysine 0.474mg 0.099mg Pigeon pea
Methionine 0.076mg 0.058mg Pigeon pea
Phenylalanine 0.579mg 0.133mg Pigeon pea
Valine 0.292mg 0.151mg Pigeon pea
Histidine 0.241mg 0.066mg Pigeon pea
Saturated Fat 0.083g 0.26g Pigeon pea
Monounsaturated Fat 0.003g 0.369g Brown rice
Polyunsaturated fat 0.205g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
15%
Pigeon pea
14%
Brown rice
Minerals Daily Need Coverage Score
37%
Pigeon pea
32%
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 Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.177g)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.