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Pigeon pea vs Wheat - In-Depth Nutrition Comparison

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What are the differences between Pigeon pea and Wheat?

  • Pigeon pea is higher in Folate, Copper, Potassium, Iron, and Vitamin B1, yet Wheat is higher in Selenium, Manganese, Vitamin B3, Phosphorus, and Zinc.
  • Wheat's daily need coverage for Selenium is 148% more.
  • Pigeon pea has 11 times more Folate than Wheat. While Pigeon pea has 456µg of Folate, Wheat has only 43µg.

We used Pigeon peas (red gram), mature seeds, raw and Wheat, durum types in this article.

Infographic

Pigeon pea vs Wheat 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 Calcium +282.4%
Contains more Iron +48.6%
Contains more Magnesium +27.1%
Contains more Potassium +223%
Contains more Copper +91.1%
Contains more Phosphorus +38.4%
Contains less Sodium -88.2%
Contains more Zinc +50.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +282.4%
Contains more Iron +48.6%
Contains more Magnesium +27.1%
Contains more Potassium +223%
Contains more Copper +91.1%
Contains more Phosphorus +38.4%
Contains less Sodium -88.2%
Contains more Zinc +50.7%

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
:
2
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +35.4%
Contains more Folate +960.5%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +48.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +35.4%
Contains more Folate +960.5%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +48.1%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Wheat Opinion
Net carbs 47.78g 71.13g Wheat
Protein 21.7g 13.68g Pigeon pea
Fats 1.49g 2.47g Wheat
Carbs 62.78g 71.13g Wheat
Calories 343kcal 339kcal Pigeon pea
Starch g g
Fructose g g
Sugar g g
Fiber 15g g Pigeon pea
Calcium 130mg 34mg Pigeon pea
Iron 5.23mg 3.52mg Pigeon pea
Magnesium 183mg 144mg Pigeon pea
Phosphorus 367mg 508mg Wheat
Potassium 1392mg 431mg Pigeon pea
Sodium 17mg 2mg Wheat
Zinc 2.76mg 4.16mg Wheat
Copper 1.057mg 0.553mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 0.419mg Pigeon pea
Vitamin B2 0.187mg 0.121mg Pigeon pea
Vitamin B3 2.965mg 6.738mg Wheat
Vitamin B5 1.266mg 0.935mg Pigeon pea
Vitamin B6 0.283mg 0.419mg Wheat
Folate 456µg 43µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.212mg 0.176mg Pigeon pea
Threonine 0.767mg 0.366mg Pigeon pea
Isoleucine 0.785mg 0.533mg Pigeon pea
Leucine 1.549mg 0.934mg Pigeon pea
Lysine 1.521mg 0.303mg Pigeon pea
Methionine 0.243mg 0.221mg Pigeon pea
Phenylalanine 1.858mg 0.681mg Pigeon pea
Valine 0.937mg 0.594mg Pigeon pea
Histidine 0.774mg 0.322mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 0.33g 0.454g Pigeon pea
Monounsaturated Fat 0.012g 0.344g Wheat
Polyunsaturated fat 0.814g 0.978g Wheat

Which food is preferable for your diet?

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

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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
37
Wheat
Mineral Summary Score
134
Pigeon pea
100
Wheat

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
82%
Wheat
Carbohydrates
63%
Pigeon pea
71%
Wheat
Fats
7%
Pigeon pea
11%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.