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  6. Brown rice vs. Pigeon pea

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 from 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.

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
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 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% 0.18% 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 Vitamin AVitamin A +∞%
Contains more FolateFolate +1133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
14%
Pigeon pea
Minerals Daily Need Coverage Score
32%
Brown rice
37%
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 Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.177g)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Brown rice
Brown rice 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. 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.