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Pigeon pea vs Wild rice - In-Depth Nutrition Comparison

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How are Pigeon pea and Wild rice different?

  • Pigeon pea is higher in Folate, Copper, Vitamin B1, Iron, Fiber, Potassium, Manganese, and Calcium, however Wild rice is richer in Zinc, and Vitamin B3.
  • Daily need coverage for Folate from Pigeon pea is 90% higher.
  • Pigeon pea contains 6 times more Calcium than Wild rice. While Pigeon pea contains 130mg of Calcium, Wild rice contains only 21mg.

Pigeon peas (red gram), mature seeds, raw and Wild rice, raw are the varieties used in this article.

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Pigeon pea vs Wild rice 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 Iron +166.8%
Contains more Calcium +519%
Contains more Potassium +226%
Contains more Copper +101.7%
Contains more Zinc +115.9%
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Equal in Magnesium - 177
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +166.8%
Contains more Calcium +519%
Contains more Potassium +226%
Contains more Copper +101.7%
Contains more Zinc +115.9%
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Equal in Magnesium - 177

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
:
Contains more Vitamin A +47.4%
Contains more Vitamin B1 +459.1%
Contains more Vitamin B5 +17.9%
Contains more Folate +380%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B6 +38.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin A +47.4%
Contains more Vitamin B1 +459.1%
Contains more Vitamin B5 +17.9%
Contains more Folate +380%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B6 +38.2%

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
39
Wild rice
Mineral Summary Score
134
Pigeon pea
96
Wild rice

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
88%
Wild rice
Carbohydrates
63%
Pigeon pea
75%
Wild rice
Fats
7%
Pigeon pea
5%
Wild rice

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.174g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Pigeon pea Wild rice Opinion
Calories 343 357 Wild rice
Protein 21.7 14.73 Pigeon pea
Fats 1.49 1.08 Pigeon pea
Vitamin C 0 0
Carbs 62.78 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.23 1.96 Pigeon pea
Calcium 130 21 Pigeon pea
Potassium 1392 427 Pigeon pea
Magnesium 183 177 Pigeon pea
Sugar 2.5 Pigeon pea
Fiber 15 6.2 Pigeon pea
Copper 1.057 0.524 Pigeon pea
Zinc 2.76 5.96 Wild rice
Starch
Phosphorus 367 433 Wild rice
Sodium 17 7 Wild rice
Vitamin A 28 19 Pigeon pea
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.643 0.115 Pigeon pea
Vitamin B2 0.187 0.262 Wild rice
Vitamin B3 2.965 6.733 Wild rice
Vitamin B5 1.266 1.074 Pigeon pea
Vitamin B6 0.283 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 456 95 Pigeon pea
Trans Fat 0 Wild rice
Saturated Fat 0.33 0.156 Wild rice
Monounsaturated Fat 0.012 0.159 Wild rice
Polyunsaturated fat 0.814 0.676 Pigeon pea
Tryptophan 0.212 0.179 Pigeon pea
Threonine 0.767 0.469 Pigeon pea
Isoleucine 0.785 0.618 Pigeon pea
Leucine 1.549 1.018 Pigeon pea
Lysine 1.521 0.629 Pigeon pea
Methionine 0.243 0.438 Wild rice
Phenylalanine 1.858 0.721 Pigeon pea
Valine 0.937 0.858 Pigeon pea
Histidine 0.774 0.384 Pigeon pea
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.