Rice vs. Pigeon pea — In-Depth Nutrition Comparison

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What are the differences between rice and pigeon pea?

Rice is higher in selenium, yet pigeon pea is higher in fiber, copper, folate, phosphorus, potassium, and magnesium.
Pigeon pea's daily need coverage for fiber is 25% more.
Rice has 3 times more selenium than pigeon pea. While rice has 7.5µg of selenium, pigeon pea has only 2.9µg.
The glycemic index of pigeon pea is lower.

We used Rice, white, long-grain, regular, enriched, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt types in this article.

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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.

Rice

Pigeon pea

Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+158.6%

Contains more MagnesiumMagnesium	+283.3%
Contains more CalciumCalcium	+330%
Contains more PotassiumPotassium	+997.1%
Contains more CopperCopper	+289.9%
Contains more ZincZinc	+83.7%
Contains more PhosphorusPhosphorus	+176.7%

~equal in Iron ~1.11mg

~equal in Manganese ~0.501mg

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.

Rice

Pigeon pea

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+11.6%
Contains more Vitamin B3Vitamin B3	+89%
Contains more Vitamin B5Vitamin B5	+22.3%
Contains more Vitamin B6Vitamin B6	+86%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2	+353.8%
Contains more FolateFolate	+91.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	6.7g	25%
Copper	0.069mg	0.269mg	22%
Folate	58µg	111µg	13%
Phosphorus	43mg	119mg	11%
Potassium	35mg	384mg	10%
Protein	2.69g	6.76g	8%
Selenium	7.5µg	2.9µg	8%
Magnesium	12mg	46mg	8%
Vitamin B3	1.476mg	0.781mg	4%
Zinc	0.49mg	0.9mg	4%
Vitamin B2	0.013mg	0.059mg	4%
Vitamin B6	0.093mg	0.05mg	3%
Calcium	10mg	43mg	3%
Carbs	28.17g	23.25g	2%
Iron	1.2mg	1.11mg	1%
Vitamin B5	0.39mg	0.319mg	1%
Manganese	0.472mg	0.501mg	1%
Polyunsaturated fat	0.076g	0.205g	1%
Vitamin B1	0.163mg	0.146mg	1%
Calories	130kcal	121kcal	0%
Fats	0.28g	0.38g	0%
Net carbs	27.77g	16.55g	N/A
Sugar	0.05g		N/A
Sodium	1mg	5mg	0%
Vitamin E	0.04mg		0%
Choline	2.1mg		0%
Saturated fat	0.077g	0.083g	0%
Monounsaturated fat	0.088g	0.003g	0%
Tryptophan	0.031mg	0.066mg	0%
Threonine	0.096mg	0.239mg	0%
Isoleucine	0.116mg	0.245mg	0%
Leucine	0.222mg	0.483mg	0%
Lysine	0.097mg	0.474mg	0%
Methionine	0.063mg	0.076mg	0%
Phenylalanine	0.144mg	0.579mg	0%
Valine	0.164mg	0.292mg	0%
Histidine	0.063mg	0.241mg	0%