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  6. Pilaf vs. Pigeon pea raw

Pilaf vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Summary of differences between pilaf and pigeon pea raw

  • Pilaf has more selenium, while pigeon pea raw has more copper, folate, fiber, manganese, magnesium, potassium, iron, and phosphorus.
  • Pigeon pea raw covers your daily need for copper, 99% more than pilaf.
  • Pilaf contains 77 times more sodium than pigeon pea raw. While pilaf contains 1303mg of sodium, pigeon pea raw contains only 17mg.
  • Pigeon pea raw has a lower glycemic index. The glycemic index of pigeon pea raw is 22, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Pigeon peas (red gram), mature seeds, raw.

Infographic

Pilaf vs Pigeon pea raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more SeleniumSelenium +295.1%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +56.6%
Contains more PotassiumPotassium +640.4%
Contains more IronIron +114.3%
Contains more CopperCopper +536.7%
Contains more ZincZinc +173.3%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +103.1%

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.
Pilaf
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +114.9%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more FolateFolate +115.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg

All nutrients comparison - raw data values

Nutrient Pilaf Pigeon pea raw DV% diff.
Copper 0.166mg 1.057mg 99%
Folate 212µg 456µg 61%
Sodium 1303mg 17mg 56%
Fiber 1.2g 15g 55%
Selenium 32.4µg 8.2µg 44%
Manganese 0.882mg 1.791mg 40%
Magnesium 32mg 183mg 36%
Potassium 188mg 1392mg 35%
Iron 2.44mg 5.23mg 35%
Phosphorus 154mg 367mg 30%
Starch 71.23g 29%
Protein 10.42g 21.7g 23%
Vitamin B3 6.127mg 2.965mg 20%
Zinc 1.01mg 2.76mg 16%
Vitamin B5 0.715mg 1.266mg 11%
Vitamin B6 0.4mg 0.283mg 9%
Vitamin B2 0.087mg 0.187mg 8%
Vitamin C 4.1mg 0mg 5%
Calcium 83mg 130mg 5%
Carbs 76.31g 62.78g 5%
Choline 17.5mg 3%
Polyunsaturated fat 0.377g 0.814g 3%
Vitamin B1 0.603mg 0.643mg 3%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.012g 1%
Calories 359kcal 343kcal 1%
Fats 1.37g 1.49g 0%
Net carbs 75.11g 47.78g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 4µg 1µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.307g 0.33g 0%
Tryptophan 0.086mg 0.212mg 0%
Threonine 0.221mg 0.767mg 0%
Isoleucine 0.279mg 0.785mg 0%
Leucine 0.523mg 1.549mg 0%
Lysine 0.189mg 1.521mg 0%
Methionine 0.145mg 0.243mg 0%
Phenylalanine 0.32mg 1.858mg 0%
Valine 0.374mg 0.937mg 0%
Histidine 0.15mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more CarbsCarbs +21.6%
Contains more OtherOther +12.2%
Contains more ProteinProtein +108.3%
Contains more WaterWater +31.7%
~equal in Fats ~1.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +3008.3%
Contains more Poly. FatPolyunsaturated fat +115.9%
~equal in Saturated fat ~0.33g

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.