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Brown rice vs Pigeon pea - In-Depth Nutrition Comparison

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How are Brown rice and Pigeon pea different?

  • Pigeon pea is higher than Brown rice in Folate, Copper, Iron, Fiber, Vitamin B1, Potassium, Phosphorus, Manganese, Magnesium, and Zinc.
  • Pigeon pea covers your daily need of Folate 112% more than Brown rice.

Rice, brown, long-grain, cooked and Pigeon peas (red gram), mature seeds, raw types were used in this article.

Infographic

Brown rice vs Pigeon pea 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 less Sodium -76.5%
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Contains less Sodium -76.5%
Contains more Calcium +4233.3%
Contains more Iron +833.9%
Contains more Magnesium +369.2%
Contains more Phosphorus +256.3%
Contains more Potassium +1518.6%
Contains more Zinc +288.7%
Contains more Copper +897.2%

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 +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +171%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +233.2%
Contains more Vitamin B6 +130.1%
Contains more Folate +4966.7%

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.
Brown rice Pigeon pea
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Pigeon pea Opinion
Net carbs 23.98g 47.78g Pigeon pea
Protein 2.74g 21.7g Pigeon pea
Fats 0.97g 1.49g Pigeon pea
Carbs 25.58g 62.78g Pigeon pea
Calories 123kcal 343kcal Pigeon pea
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Pigeon pea
Fiber 1.6g 15g Pigeon pea
Calcium 3mg 130mg Pigeon pea
Iron 0.56mg 5.23mg Pigeon pea
Magnesium 39mg 183mg Pigeon pea
Phosphorus 103mg 367mg Pigeon pea
Potassium 86mg 1392mg Pigeon pea
Sodium 4mg 17mg Brown rice
Zinc 0.71mg 2.76mg Pigeon pea
Copper 0.106mg 1.057mg Pigeon pea
Vitamin A 0IU 28IU Pigeon pea
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.643mg Pigeon pea
Vitamin B2 0.069mg 0.187mg Pigeon pea
Vitamin B3 2.561mg 2.965mg Pigeon pea
Vitamin B5 0.38mg 1.266mg Pigeon pea
Vitamin B6 0.123mg 0.283mg Pigeon pea
Folate 9µg 456µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.212mg Pigeon pea
Threonine 0.095mg 0.767mg Pigeon pea
Isoleucine 0.109mg 0.785mg Pigeon pea
Leucine 0.214mg 1.549mg Pigeon pea
Lysine 0.099mg 1.521mg Pigeon pea
Methionine 0.058mg 0.243mg Pigeon pea
Phenylalanine 0.133mg 1.858mg Pigeon pea
Valine 0.151mg 0.937mg Pigeon pea
Histidine 0.066mg 0.774mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.33g Brown rice
Monounsaturated Fat 0.369g 0.012g Brown rice
Polyunsaturated fat 0.366g 0.814g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pigeon pea
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
14
Brown rice
62
Pigeon pea
Mineral Summary Score
20
Brown rice
134
Pigeon pea

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
16%
Brown rice
130%
Pigeon pea
Carbohydrates
26%
Brown rice
63%
Pigeon pea
Fats
4%
Brown rice
7%
Pigeon pea

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 44)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1)
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 Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.07g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pigeon pea - 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.