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  6. Pigeon pea vs. Flour

Pigeon pea vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between pigeon pea and flour

  • Pigeon pea has more fiber, copper, and potassium, while flour has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese.
  • Flour covers your daily need for selenium, 56% more than pigeon pea.
  • Pigeon pea contains 4 times more potassium than flour. While pigeon pea contains 384mg of potassium, flour contains only 107mg.
  • Pigeon pea has a lower glycemic index. The glycemic index of pigeon pea is 22, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pigeon pea vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +258.9%
Contains more CopperCopper +86.8%
Contains more ZincZinc +28.6%
Contains more IronIron +318%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +1069%
~equal in Phosphorus ~108mg

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%
Flour
Flour
8
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin B1Vitamin B1 +437.7%
Contains more Vitamin B2Vitamin B2 +737.3%
Contains more Vitamin B3Vitamin B3 +656%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more FolateFolate +64.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea Flour DV% diff.
Selenium 2.9µg 33.9µg 56%
Vitamin B1 0.146mg 0.785mg 53%
Iron 1.11mg 4.64mg 44%
Vitamin B2 0.059mg 0.494mg 33%
Vitamin B3 0.781mg 5.904mg 32%
Folate 111µg 183µg 18%
Carbs 23.25g 76.31g 18%
Fiber 6.7g 2.7g 16%
Copper 0.269mg 0.144mg 14%
Calories 121kcal 364kcal 12%
Manganese 0.501mg 0.682mg 8%
Potassium 384mg 107mg 8%
Protein 6.76g 10.33g 7%
Magnesium 46mg 22mg 6%
Calcium 43mg 15mg 3%
Zinc 0.9mg 0.7mg 2%
Phosphorus 119mg 108mg 2%
Choline 10.4mg 2%
Vitamin B5 0.319mg 0.438mg 2%
Fats 0.38g 0.98g 1%
Polyunsaturated fat 0.205g 0.413g 1%
Net carbs 16.55g 73.61g N/A
Sugar 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin B6 0.05mg 0.044mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.083g 0.155g 0%
Monounsaturated fat 0.003g 0.087g 0%
Tryptophan 0.066mg 0.127mg 0%
Threonine 0.239mg 0.281mg 0%
Isoleucine 0.245mg 0.357mg 0%
Leucine 0.483mg 0.71mg 0%
Lysine 0.474mg 0.228mg 0%
Methionine 0.076mg 0.183mg 0%
Phenylalanine 0.579mg 0.52mg 0%
Valine 0.292mg 0.415mg 0%
Histidine 0.241mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +475.1%
Contains more OtherOther +130.4%
Contains more ProteinProtein +52.8%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +228.2%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +101.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.