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  6. Walnut vs. Pigeon pea raw

Walnut vs. Pigeon pea raw — In-Depth Nutrition Comparison

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What are the main differences between walnut and pigeon pea raw?

  • Walnut is richer in manganese, copper, and vitamin B6, yet pigeon pea raw is richer in folate, fiber, iron, potassium, vitamin B1, and vitamin B5.
  • Pigeon pea raw's daily need coverage for folate is 90% higher.
  • Walnut has 19 times more saturated fat than pigeon pea raw. Walnut has 6.126g of saturated fat, while pigeon pea raw has 0.33g.
  • Walnut has a lower glycemic index than pigeon pea raw.

We used Nuts, walnuts, english and Pigeon peas (red gram), mature seeds, raw types in this comparison.

Infographic

Walnut 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.
Walnut
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 more CopperCopper +50%
Contains more ZincZinc +12%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +90.6%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +32.7%
Contains more PotassiumPotassium +215.6%
Contains more IronIron +79.7%
Contains more SeleniumSelenium +67.3%
~equal in Phosphorus ~367mg

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.
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +89.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more FolateFolate +365.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Pigeon pea raw DV% diff.
Polyunsaturated fat 47.174g 0.814g 309%
Fats 65.21g 1.49g 98%
Folate 98µg 456µg 90%
Manganese 3.414mg 1.791mg 71%
Copper 1.586mg 1.057mg 59%
Fiber 6.7g 15g 33%
Iron 2.91mg 5.23mg 29%
Potassium 441mg 1392mg 28%
Saturated fat 6.126g 0.33g 26%
Vitamin B1 0.341mg 0.643mg 25%
Monounsaturated fat 8.933g 0.012g 22%
Vitamin B6 0.537mg 0.283mg 20%
Calories 654kcal 343kcal 16%
Carbs 13.71g 62.78g 16%
Vitamin B5 0.57mg 1.266mg 14%
Protein 15.23g 21.7g 13%
Vitamin B3 1.125mg 2.965mg 12%
Choline 39.2mg 7%
Magnesium 158mg 183mg 6%
Selenium 4.9µg 8.2µg 6%
Vitamin E 0.7mg 5%
Calcium 98mg 130mg 3%
Zinc 3.09mg 2.76mg 3%
Phosphorus 346mg 367mg 3%
Vitamin B2 0.15mg 0.187mg 3%
Vitamin K 2.7µg 2%
Sodium 2mg 17mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 47.78g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0.212mg 0%
Threonine 0.596mg 0.767mg 0%
Isoleucine 0.625mg 0.785mg 0%
Leucine 1.17mg 1.549mg 0%
Lysine 0.424mg 1.521mg 0%
Methionine 0.236mg 0.243mg 0%
Phenylalanine 0.711mg 1.858mg 0%
Valine 0.753mg 0.937mg 0%
Histidine 0.391mg 0.774mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 FatsFats +4276.5%
Contains more ProteinProtein +42.5%
Contains more CarbsCarbs +357.9%
Contains more WaterWater +160.2%
Contains more OtherOther +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 more Mono. FatMonounsaturated fat +74341.7%
Contains more Poly. FatPolyunsaturated fat +5695.3%
Contains less Sat. FatSaturated fat -94.6%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.