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Pigeon pea vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Pigeon pea and Rice?

  • Pigeon pea is higher in Folate, Fiber, Copper, Iron, Phosphorus, Vitamin B1, Potassium, and Magnesium, yet Rice is higher in Selenium.
  • Pigeon pea's daily need coverage for Folate is 27% more.
  • Pigeon pea has 17 times more Fiber than Rice. While Pigeon pea has 6.7g of Fiber, Rice has only 0.4g.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +330%
Contains more Iron +455%
Contains more Magnesium +283.3%
Contains more Phosphorus +176.7%
Contains more Potassium +997.1%
Contains more Zinc +83.7%
Contains more Copper +289.9%
Contains less Sodium -80%
Contains more Selenium +158.6%
Equal in Manganese - 0.472
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +330%
Contains more Iron +455%
Contains more Magnesium +283.3%
Contains more Phosphorus +176.7%
Contains more Potassium +997.1%
Contains more Zinc +83.7%
Contains more Copper +289.9%
Contains less Sodium -80%
Contains more Selenium +158.6%
Equal in Manganese - 0.472

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.
:
5
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +95.3%
Contains more Folate +3600%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 2% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +630%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +95.3%
Contains more Folate +3600%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +86%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +151.3%
Contains more Fats +35.7%
Contains more Other +152.4%
Contains more Carbs +21.2%
Equal in Water - 68.44
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
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 +151.3%
Contains more Fats +35.7%
Contains more Other +152.4%
Contains more Carbs +21.2%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +169.7%
Contains more Monounsaturated Fat +2833.3%
Equal in Saturated Fat - 0.077
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +169.7%
Contains more Monounsaturated Fat +2833.3%
Equal in Saturated Fat - 0.077

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Rice Opinion
Net carbs 16.55g 27.77g Rice
Protein 6.76g 2.69g Pigeon pea
Fats 0.38g 0.28g Pigeon pea
Carbs 23.25g 28.17g Rice
Calories 121kcal 130kcal Rice
Sugar 0.05g Pigeon pea
Fiber 6.7g 0.4g Pigeon pea
Calcium 43mg 10mg Pigeon pea
Iron 1.11mg 0.2mg Pigeon pea
Magnesium 46mg 12mg Pigeon pea
Phosphorus 119mg 43mg Pigeon pea
Potassium 384mg 35mg Pigeon pea
Sodium 5mg 1mg Rice
Zinc 0.9mg 0.49mg Pigeon pea
Copper 0.269mg 0.069mg Pigeon pea
Manganese 0.501mg 0.472mg Pigeon pea
Selenium 2.9µg 7.5µg Rice
Vitamin A 3IU 0IU Pigeon pea
Vitamin E 0.04mg Rice
Vitamin B1 0.146mg 0.02mg Pigeon pea
Vitamin B2 0.059mg 0.013mg Pigeon pea
Vitamin B3 0.781mg 0.4mg Pigeon pea
Vitamin B5 0.319mg 0.39mg Rice
Vitamin B6 0.05mg 0.093mg Rice
Folate 111µg 3µg Pigeon pea
Choline 2.1mg Rice
Tryptophan 0.066mg 0.031mg Pigeon pea
Threonine 0.239mg 0.096mg Pigeon pea
Isoleucine 0.245mg 0.116mg Pigeon pea
Leucine 0.483mg 0.222mg Pigeon pea
Lysine 0.474mg 0.097mg Pigeon pea
Methionine 0.076mg 0.063mg Pigeon pea
Phenylalanine 0.579mg 0.144mg Pigeon pea
Valine 0.292mg 0.164mg Pigeon pea
Histidine 0.241mg 0.063mg Pigeon pea
Saturated Fat 0.083g 0.077g Rice
Monounsaturated Fat 0.003g 0.088g Rice
Polyunsaturated fat 0.205g 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 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
14%
Pigeon pea
5%
Rice
Minerals Daily Need Coverage Score
37%
Pigeon pea
18%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.006g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.