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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
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
5
:
3
Wheat
Wheat
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%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Wheat
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
Pigeon pea
Pigeon pea
5
:
2
Wheat
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%
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%
Wheat
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea
Pigeon pea
2
:
3
Wheat
Wheat
Contains more Protein +58.6%
Contains more Other +93.3%
Contains more Fats +65.8%
Contains more Carbs +13.3%
Equal in Water - 10.94
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +58.6%
Contains more Other +93.3%
Contains more Fats +65.8%
Contains more Carbs +13.3%
Equal in Water - 10.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea
Pigeon pea
1
:
2
Wheat
Wheat
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +20.1%
Pigeon pea
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +20.1%

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
Fiber 15g 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 A RAE 1µg 0µg Pigeon pea
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
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
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

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
37%
Wheat
Minerals Daily Need Coverage Score
134%
Pigeon pea
100%
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.