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  6. Pigeon pea vs. Rice

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.
  • The glycemic index of pigeon pea is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +997.1%
Contains more IronIron +455%
Contains more CopperCopper +289.9%
Contains more ZincZinc +83.7%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +158.6%
~equal in Manganese ~0.472mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Rice
Rice
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B3Vitamin B3 +95.3%
Contains more FolateFolate +3600%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +86%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea Rice DV% diff.
Folate 111µg 3µg 27%
Fiber 6.7g 0.4g 25%
Copper 0.269mg 0.069mg 22%
Vitamin B1 0.146mg 0.02mg 11%
Iron 1.11mg 0.2mg 11%
Phosphorus 119mg 43mg 11%
Potassium 384mg 35mg 10%
Selenium 2.9µg 7.5µg 8%
Protein 6.76g 2.69g 8%
Magnesium 46mg 12mg 8%
Vitamin B2 0.059mg 0.013mg 4%
Zinc 0.9mg 0.49mg 4%
Calcium 43mg 10mg 3%
Vitamin B6 0.05mg 0.093mg 3%
Carbs 23.25g 28.17g 2%
Vitamin B3 0.781mg 0.4mg 2%
Vitamin B5 0.319mg 0.39mg 1%
Manganese 0.501mg 0.472mg 1%
Polyunsaturated fat 0.205g 0.076g 1%
Calories 121kcal 130kcal 0%
Fats 0.38g 0.28g 0%
Net carbs 16.55g 27.77g N/A
Sugar 0.05g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.083g 0.077g 0%
Monounsaturated fat 0.003g 0.088g 0%
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.239mg 0.096mg 0%
Isoleucine 0.245mg 0.116mg 0%
Leucine 0.483mg 0.222mg 0%
Lysine 0.474mg 0.097mg 0%
Methionine 0.076mg 0.063mg 0%
Phenylalanine 0.579mg 0.144mg 0%
Valine 0.292mg 0.164mg 0%
Histidine 0.241mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Rice
Rice
1
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 ProteinProtein +151.3%
Contains more FatsFats +35.7%
Contains more OtherOther +152.4%
Contains more CarbsCarbs +21.2%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +169.7%
Contains more Mono. FatMonounsaturated fat +2833.3%
~equal in Saturated fat ~0.077g

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.