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Porridge vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on differences between porridge and pigeon pea

  • Porridge has more iron; however, pigeon pea is higher in copper, fiber, folate, manganese, phosphorus, potassium, magnesium, vitamin B1, and zinc.
  • Porridge covers your daily iron needs 33% more than pigeon pea.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Pigeon pea 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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%
Contains more CalciumCalcium +102.3%
Contains more IronIron +236.9%
Contains more MagnesiumMagnesium +820%
Contains more PotassiumPotassium +2300%
Contains more CopperCopper +572.5%
Contains more ZincZinc +592.3%
Contains more PhosphorusPhosphorus +693.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.9µg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +165.5%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B5Vitamin B5 +349.3%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more FolateFolate +825%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more WaterWater +27.8%
Contains more ProteinProtein +369.4%
Contains more FatsFats +81%
Contains more CarbsCarbs +121%
Contains more OtherOther +381.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains less Sat. FatSaturated fat -60.2%
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +79.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Pigeon pea
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Pigeon pea DV% diff.
Iron 3.74mg 1.11mg 33%
Folate 12µg 111µg 25%
Fiber 0.5g 6.7g 25%
Copper 0.04mg 0.269mg 25%
Manganese 0mg 0.501mg 22%
Phosphorus 15mg 119mg 15%
Protein 1.44g 6.76g 11%
Potassium 16mg 384mg 11%
Magnesium 5mg 46mg 10%
Vitamin B1 0.055mg 0.146mg 8%
Zinc 0.13mg 0.9mg 7%
Vitamin B5 0.071mg 0.319mg 5%
Calories 50kcal 121kcal 4%
Calcium 87mg 43mg 4%
Carbs 10.52g 23.25g 4%
Vitamin B2 0.025mg 0.059mg 3%
Vitamin B6 0.013mg 0.05mg 3%
Vitamin B3 0.52mg 0.781mg 2%
Polyunsaturated fat 0.114g 0.205g 1%
Fats 0.21g 0.38g 0%
Net carbs 10.02g 16.55g N/A
Sugar 0.03g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.02mg 0%
Selenium 2.8µg 2.9µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.083g 0%
Monounsaturated fat 0.028g 0.003g 0%
Tryptophan 0.02mg 0.066mg 0%
Threonine 0.045mg 0.239mg 0%
Isoleucine 0.063mg 0.245mg 0%
Leucine 0.11mg 0.483mg 0%
Lysine 0.037mg 0.474mg 0%
Methionine 0.027mg 0.076mg 0%
Phenylalanine 0.078mg 0.579mg 0%
Valine 0.07mg 0.292mg 0%
Histidine 0.033mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Pigeon pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
14%
Pigeon pea
Minerals Daily Need Coverage Score
21%
Porridge
37%
Pigeon pea

Comparison summary

Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.