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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.

Infographic

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 Calcium +519%
Contains more Iron +166.8%
Contains more Potassium +226%
Contains more Copper +101.7%
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Contains more Zinc +115.9%
Equal in Magnesium - 177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +519%
Contains more Iron +166.8%
Contains more Potassium +226%
Contains more Copper +101.7%
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Contains more Zinc +115.9%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Wild rice Opinion
Net carbs 47.78g 68.7g Wild rice
Protein 21.7g 14.73g Pigeon pea
Fats 1.49g 1.08g Pigeon pea
Carbs 62.78g 74.9g Wild rice
Calories 343kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Pigeon pea
Fiber 15g 6.2g Pigeon pea
Calcium 130mg 21mg Pigeon pea
Iron 5.23mg 1.96mg Pigeon pea
Magnesium 183mg 177mg Pigeon pea
Phosphorus 367mg 433mg Wild rice
Potassium 1392mg 427mg Pigeon pea
Sodium 17mg 7mg Wild rice
Zinc 2.76mg 5.96mg Wild rice
Copper 1.057mg 0.524mg Pigeon pea
Vitamin A 28IU 19IU Pigeon pea
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 0.115mg Pigeon pea
Vitamin B2 0.187mg 0.262mg Wild rice
Vitamin B3 2.965mg 6.733mg Wild rice
Vitamin B5 1.266mg 1.074mg Pigeon pea
Vitamin B6 0.283mg 0.391mg Wild rice
Folate 456µg 95µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.212mg 0.179mg Pigeon pea
Threonine 0.767mg 0.469mg Pigeon pea
Isoleucine 0.785mg 0.618mg Pigeon pea
Leucine 1.549mg 1.018mg Pigeon pea
Lysine 1.521mg 0.629mg Pigeon pea
Methionine 0.243mg 0.438mg Wild rice
Phenylalanine 1.858mg 0.721mg Pigeon pea
Valine 0.937mg 0.858mg Pigeon pea
Histidine 0.774mg 0.384mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.33g 0.156g Wild rice
Monounsaturated Fat 0.012g 0.159g Wild rice
Polyunsaturated fat 0.814g 0.676g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Wild rice
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
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

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.

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.