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  6. Quinoa vs. Pigeon pea raw

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

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How are quinoa and pigeon pea raw different?

  • Pigeon pea raw is higher than quinoa in folate, copper, manganese, fiber, iron, vitamin B1, potassium, phosphorus, magnesium, and vitamin B3.
  • Pigeon pea raw covers your daily need for folate, 104% more than quinoa.
  • Quinoa has a higher glycemic index (53) than pigeon pea raw (22).

Quinoa, cooked and Pigeon peas (red gram), mature seeds, raw types were used in this article.

Infographic

Quinoa vs Pigeon pea raw 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.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +185.9%
Contains more CalciumCalcium +664.7%
Contains more PotassiumPotassium +709.3%
Contains more IronIron +251%
Contains more CopperCopper +450.5%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +141.4%
Contains more ManganeseManganese +183.8%
Contains more SeleniumSelenium +192.9%

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.
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500.9%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +619.7%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +985.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Pigeon pea raw DV% diff.
Folate 42µg 456µg 104%
Copper 0.192mg 1.057mg 96%
Manganese 0.631mg 1.791mg 50%
Fiber 2.8g 15g 49%
Iron 1.49mg 5.23mg 47%
Vitamin B1 0.107mg 0.643mg 45%
Potassium 172mg 1392mg 36%
Protein 4.4g 21.7g 35%
Phosphorus 152mg 367mg 31%
Magnesium 64mg 183mg 28%
Vitamin B5 1.266mg 25%
Vitamin B3 0.412mg 2.965mg 16%
Zinc 1.09mg 2.76mg 15%
Carbs 21.3g 62.78g 14%
Vitamin B6 0.123mg 0.283mg 12%
Calories 120kcal 343kcal 11%
Calcium 17mg 130mg 11%
Selenium 2.8µg 8.2µg 10%
Starch 17.63g 7%
Vitamin B2 0.11mg 0.187mg 6%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Polyunsaturated fat 1.078g 0.814g 2%
Monounsaturated fat 0.528g 0.012g 1%
Fats 1.92g 1.49g 1%
Net carbs 18.5g 47.78g N/A
Sugar 0.87g N/A
Sodium 7mg 17mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.231g 0.33g 0%
Tryptophan 0.052mg 0.212mg 0%
Threonine 0.131mg 0.767mg 0%
Isoleucine 0.157mg 0.785mg 0%
Leucine 0.261mg 1.549mg 0%
Lysine 0.239mg 1.521mg 0%
Methionine 0.096mg 0.243mg 0%
Phenylalanine 0.185mg 1.858mg 0%
Valine 0.185mg 0.937mg 0%
Histidine 0.127mg 0.774mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 FatsFats +28.9%
Contains more WaterWater +576.2%
Contains more ProteinProtein +393.2%
Contains more CarbsCarbs +194.7%
Contains more OtherOther +346.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 less Sat. FatSaturated fat -30%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +32.4%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.