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  6. Brown rice vs. Pigeon pea raw

Brown rice vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are brown rice and pigeon pea raw different?

  • Pigeon pea raw is higher than brown rice in folate, copper, iron, fiber, vitamin B1, potassium, phosphorus, manganese, magnesium, and zinc.
  • Pigeon pea raw covers your daily need for folate, 112% more than brown rice.
  • Brown rice has a higher glycemic index (66) than pigeon pea raw (22).

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 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.
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +369.2%
Contains more CalciumCalcium +4233.3%
Contains more PotassiumPotassium +1518.6%
Contains more IronIron +833.9%
Contains more CopperCopper +897.2%
Contains more ZincZinc +288.7%
Contains more PhosphorusPhosphorus +256.3%
Contains more ManganeseManganese +83.9%
Contains more SeleniumSelenium +41.4%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +261.2%
Contains more Vitamin B2Vitamin B2 +171%
Contains more Vitamin B3Vitamin B3 +15.8%
Contains more Vitamin B5Vitamin B5 +233.2%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +4966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pigeon pea raw DV% diff.
Folate 9µg 456µg 112%
Copper 0.106mg 1.057mg 106%
Iron 0.56mg 5.23mg 58%
Fiber 1.6g 15g 54%
Vitamin B1 0.178mg 0.643mg 39%
Potassium 86mg 1392mg 38%
Phosphorus 103mg 367mg 38%
Protein 2.74g 21.7g 38%
Manganese 0.974mg 1.791mg 36%
Magnesium 39mg 183mg 34%
Zinc 0.71mg 2.76mg 19%
Vitamin B5 0.38mg 1.266mg 18%
Calcium 3mg 130mg 13%
Carbs 25.58g 62.78g 12%
Vitamin B6 0.123mg 0.283mg 12%
Calories 123kcal 343kcal 11%
Starch 24.79g 10%
Vitamin B2 0.069mg 0.187mg 9%
Selenium 5.8µg 8.2µg 4%
Polyunsaturated fat 0.366g 0.814g 3%
Vitamin B3 2.561mg 2.965mg 3%
Choline 9.2mg 2%
Fats 0.97g 1.49g 1%
Monounsaturated fat 0.369g 0.012g 1%
Vitamin E 0.17mg 1%
Sodium 4mg 17mg 1%
Net carbs 23.98g 47.78g N/A
Sugar 0.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.33g 0%
Tryptophan 0.033mg 0.212mg 0%
Threonine 0.095mg 0.767mg 0%
Isoleucine 0.109mg 0.785mg 0%
Leucine 0.214mg 1.549mg 0%
Lysine 0.099mg 1.521mg 0%
Methionine 0.058mg 0.243mg 0%
Phenylalanine 0.133mg 1.858mg 0%
Valine 0.151mg 0.937mg 0%
Histidine 0.066mg 0.774mg 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
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 WaterWater +563.6%
Contains more ProteinProtein +692%
Contains more FatsFats +53.6%
Contains more CarbsCarbs +145.4%
Contains more OtherOther +681.8%

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 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -21.2%
Contains more Mono. FatMonounsaturated fat +2975%
Contains more Poly. FatPolyunsaturated fat +122.4%

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