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Pigeon pea vs Rice - In-Depth Nutrition Comparison

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What are the main differences between Pigeon pea and Rice?

  • Rice has less Folate, Copper, Iron, Fiber, Manganese, Vitamin B1, Phosphorus, Magnesium, Potassium, and Zinc than Pigeon pea.
  • Pigeon pea's daily need coverage for Folate is 113% higher.
  • Pigeon pea has 40 times more Potassium than Rice. Pigeon pea has 1392mg of Potassium, while Rice has 35mg.

We used Pigeon peas (red gram), mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt types in this comparison.

Infographic

Pigeon pea vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pigeon pea
Pigeon pea
7
:
1
Rice
Rice
Contains more Calcium +1200%
Contains more Iron +2515%
Contains more Magnesium +1425%
Contains more Phosphorus +753.5%
Contains more Potassium +3877.1%
Contains more Zinc +463.3%
Contains more Copper +1431.9%
Contains less Sodium -94.1%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1200%
Contains more Iron +2515%
Contains more Magnesium +1425%
Contains more Phosphorus +753.5%
Contains more Potassium +3877.1%
Contains more Zinc +463.3%
Contains more Copper +1431.9%
Contains less Sodium -94.1%

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
Pigeon pea
Pigeon pea
7
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3115%
Contains more Vitamin B2 +1338.5%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B5 +224.6%
Contains more Vitamin B6 +204.3%
Contains more Folate +15100%
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 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3115%
Contains more Vitamin B2 +1338.5%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B5 +224.6%
Contains more Vitamin B6 +204.3%
Contains more Folate +15100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea
Pigeon pea
4
:
1
Rice
Rice
Contains more Protein +706.7%
Contains more Fats +432.1%
Contains more Carbs +122.9%
Contains more Other +719%
Contains more Water +546.3%
Pigeon pea
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Rice
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 Protein +706.7%
Contains more Fats +432.1%
Contains more Carbs +122.9%
Contains more Other +719%
Contains more Water +546.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea
Pigeon pea
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +971.1%
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +633.3%
Pigeon pea
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +971.1%
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +633.3%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Rice Opinion
Net carbs 47.78g 27.77g Pigeon pea
Protein 21.7g 2.69g Pigeon pea
Fats 1.49g 0.28g Pigeon pea
Carbs 62.78g 28.17g Pigeon pea
Calories 343kcal 130kcal Pigeon pea
Sugar 0.05g Pigeon pea
Fiber 15g 0.4g Pigeon pea
Calcium 130mg 10mg Pigeon pea
Iron 5.23mg 0.2mg Pigeon pea
Magnesium 183mg 12mg Pigeon pea
Phosphorus 367mg 43mg Pigeon pea
Potassium 1392mg 35mg Pigeon pea
Sodium 17mg 1mg Rice
Zinc 2.76mg 0.49mg Pigeon pea
Copper 1.057mg 0.069mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin A RAE 1µg 0µg Pigeon pea
Vitamin E 0.04mg Rice
Vitamin B1 0.643mg 0.02mg Pigeon pea
Vitamin B2 0.187mg 0.013mg Pigeon pea
Vitamin B3 2.965mg 0.4mg Pigeon pea
Vitamin B5 1.266mg 0.39mg Pigeon pea
Vitamin B6 0.283mg 0.093mg Pigeon pea
Folate 456µg 3µg Pigeon pea
Tryptophan 0.212mg 0.031mg Pigeon pea
Threonine 0.767mg 0.096mg Pigeon pea
Isoleucine 0.785mg 0.116mg Pigeon pea
Leucine 1.549mg 0.222mg Pigeon pea
Lysine 1.521mg 0.097mg Pigeon pea
Methionine 0.243mg 0.063mg Pigeon pea
Phenylalanine 1.858mg 0.144mg Pigeon pea
Valine 0.937mg 0.164mg Pigeon pea
Histidine 0.774mg 0.063mg Pigeon pea
Saturated Fat 0.33g 0.077g Rice
Monounsaturated Fat 0.012g 0.088g Rice
Polyunsaturated fat 0.814g 0.076g Pigeon pea

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Pigeon pea
5%
Rice
Minerals Daily Need Coverage Score
134%
Pigeon pea
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.253g)
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 is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.