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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?

  • Brown rice is higher in manganese, vitamin B3, vitamin B6, and selenium; however, pigeon pea is richer in folate, fiber, copper, potassium, and iron.
  • Daily need coverage for folate for pigeon pea is 26% higher.
  • Brown rice contains 3 times more vitamin B3 than pigeon pea. While brown rice contains 2.561mg of vitamin B3, pigeon pea contains only 0.781mg.
  • Pigeon pea has a lower glycemic index (22) than brown rice (66).

Rice, brown, long-grain, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt are the varieties 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -20%
Contains more ManganeseManganese +94.4%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +346.5%
Contains more IronIron +98.2%
Contains more CopperCopper +153.8%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +15.5%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.9%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B5Vitamin B5 +19.1%
Contains more Vitamin B6Vitamin B6 +146%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +1133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pigeon pea DV% diff.
Folate 9µg 111µg 26%
Manganese 0.974mg 0.501mg 21%
Fiber 1.6g 6.7g 20%
Copper 0.106mg 0.269mg 18%
Vitamin B3 2.561mg 0.781mg 11%
Starch 24.79g 10%
Potassium 86mg 384mg 9%
Protein 2.74g 6.76g 8%
Iron 0.56mg 1.11mg 7%
Vitamin B6 0.123mg 0.05mg 6%
Selenium 5.8µg 2.9µg 5%
Calcium 3mg 43mg 4%
Vitamin B1 0.178mg 0.146mg 3%
Choline 9.2mg 2%
Zinc 0.71mg 0.9mg 2%
Phosphorus 103mg 119mg 2%
Magnesium 39mg 46mg 2%
Saturated fat 0.26g 0.083g 1%
Vitamin E 0.17mg 1%
Monounsaturated fat 0.369g 0.003g 1%
Carbs 25.58g 23.25g 1%
Polyunsaturated fat 0.366g 0.205g 1%
Vitamin B5 0.38mg 0.319mg 1%
Fats 0.97g 0.38g 1%
Vitamin B2 0.069mg 0.059mg 1%
Calories 123kcal 121kcal 0%
Net carbs 23.98g 16.55g N/A
Sugar 0.24g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.066mg 0%
Threonine 0.095mg 0.239mg 0%
Isoleucine 0.109mg 0.245mg 0%
Leucine 0.214mg 0.483mg 0%
Lysine 0.099mg 0.474mg 0%
Methionine 0.058mg 0.076mg 0%
Phenylalanine 0.133mg 0.579mg 0%
Valine 0.151mg 0.292mg 0%
Histidine 0.066mg 0.241mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 FatsFats +155.3%
Contains more ProteinProtein +146.7%
Contains more OtherOther +140.9%
~equal in Carbs ~23.25g
~equal in Water ~68.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +12200%
Contains more Poly. FatPolyunsaturated fat +78.5%
Contains less Sat. FatSaturated fat -68.1%

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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. 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/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.