Pigeon pea vs. Rice — In-Depth Nutrition Comparison
Compare
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

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 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% |
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
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
Protein:
6.76 g
Fats:
0.38 g
Carbs:
23.25 g
Water:
68.55 g
Other:
1.06 g
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
Saturated fat:
Sat. Fat
0.083 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.205 g
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