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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.

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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 Iron +833.9%
Contains more Calcium +4233.3%
Contains more Potassium +1518.6%
Contains more Magnesium +369.2%
Contains more Copper +897.2%
Contains more Zinc +288.7%
Contains more Phosphorus +256.3%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +833.9%
Contains more Calcium +4233.3%
Contains more Potassium +1518.6%
Contains more Magnesium +369.2%
Contains more Copper +897.2%
Contains more Zinc +288.7%
Contains more Phosphorus +256.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.