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  6. Flour vs. Pigeon pea

Flour vs. Pigeon pea — In-Depth Nutrition Comparison

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Summary of differences between flour and pigeon pea

  • Flour has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese, while pigeon pea has more fiber, copper, and potassium.
  • Flour covers your daily need for selenium, 56% more than pigeon pea.
  • Flour contains 8 times more vitamin B2 than pigeon pea. While flour contains 0.494mg of vitamin B2, pigeon pea contains only 0.059mg.
  • Pigeon pea has a lower glycemic index. The glycemic index of pigeon pea is 22, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 more IronIron +318%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +1069%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +258.9%
Contains more CopperCopper +86.8%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +10.2%

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.
Flour
Flour
8
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +437.7%
Contains more Vitamin B2Vitamin B2 +737.3%
Contains more Vitamin B3Vitamin B3 +656%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +64.9%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +13.6%
~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 Flour Pigeon pea DV% diff.
Selenium 33.9µg 2.9µg 56%
Vitamin B1 0.785mg 0.146mg 53%
Iron 4.64mg 1.11mg 44%
Vitamin B2 0.494mg 0.059mg 33%
Vitamin B3 5.904mg 0.781mg 32%
Folate 183µg 111µg 18%
Carbs 76.31g 23.25g 18%
Fiber 2.7g 6.7g 16%
Copper 0.144mg 0.269mg 14%
Calories 364kcal 121kcal 12%
Manganese 0.682mg 0.501mg 8%
Potassium 107mg 384mg 8%
Protein 10.33g 6.76g 7%
Magnesium 22mg 46mg 6%
Calcium 15mg 43mg 3%
Zinc 0.7mg 0.9mg 2%
Phosphorus 108mg 119mg 2%
Choline 10.4mg 2%
Vitamin B5 0.438mg 0.319mg 2%
Fats 0.98g 0.38g 1%
Polyunsaturated fat 0.413g 0.205g 1%
Net carbs 73.61g 16.55g N/A
Sugar 0.27g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.06mg 0%
Vitamin B6 0.044mg 0.05mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.083g 0%
Monounsaturated fat 0.087g 0.003g 0%
Tryptophan 0.127mg 0.066mg 0%
Threonine 0.281mg 0.239mg 0%
Isoleucine 0.357mg 0.245mg 0%
Leucine 0.71mg 0.483mg 0%
Lysine 0.228mg 0.474mg 0%
Methionine 0.183mg 0.076mg 0%
Phenylalanine 0.52mg 0.579mg 0%
Valine 0.415mg 0.292mg 0%
Histidine 0.23mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +52.8%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +228.2%
Contains more WaterWater +475.1%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +2800%
Contains more Poly. FatPolyunsaturated fat +101.5%
Contains less Sat. FatSaturated fat -46.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.