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

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Important differences between Flour and Pigeon pea raw

  • Flour has more Selenium, and Vitamin B2, however, Pigeon pea raw is richer in Copper, Folate, Fiber, Manganese, Magnesium, Potassium, Phosphorus, and Zinc.
  • Pigeon pea raw's daily need coverage for Copper is 101% more.
  • Flour contains 4 times more Selenium than Pigeon pea raw. Flour contains 33.9µg of Selenium, while Pigeon pea raw contains 8.2µg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Pigeon peas (red gram), mature seeds, raw.

Infographic

Flour 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.
Contains less Sodium -88.2%
Contains more Selenium +313.4%
Contains more Calcium +766.7%
Contains more Iron +12.7%
Contains more Magnesium +731.8%
Contains more Phosphorus +239.8%
Contains more Potassium +1200.9%
Contains more Zinc +294.3%
Contains more Copper +634%
Contains more Manganese +162.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains less Sodium -88.2%
Contains more Selenium +313.4%
Contains more Calcium +766.7%
Contains more Iron +12.7%
Contains more Magnesium +731.8%
Contains more Phosphorus +239.8%
Contains more Potassium +1200.9%
Contains more Zinc +294.3%
Contains more Copper +634%
Contains more Manganese +162.6%

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
6
:
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B3 +99.1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +189%
Contains more Vitamin B6 +543.2%
Contains more Folate +149.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0% 0%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B3 +99.1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +189%
Contains more Vitamin B6 +543.2%
Contains more Folate +149.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.6%
Contains more Water +12.6%
Contains more Protein +110.1%
Contains more Fats +52%
Contains more Other +647.8%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Carbs +21.6%
Contains more Water +12.6%
Contains more Protein +110.1%
Contains more Fats +52%
Contains more Other +647.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +97.1%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pigeon pea raw Opinion
Net carbs 73.61g 47.78g Flour
Protein 10.33g 21.7g Pigeon pea raw
Fats 0.98g 1.49g Pigeon pea raw
Carbs 76.31g 62.78g Flour
Calories 364kcal 343kcal Flour
Sugar 0.27g Pigeon pea raw
Fiber 2.7g 15g Pigeon pea raw
Calcium 15mg 130mg Pigeon pea raw
Iron 4.64mg 5.23mg Pigeon pea raw
Magnesium 22mg 183mg Pigeon pea raw
Phosphorus 108mg 367mg Pigeon pea raw
Potassium 107mg 1392mg Pigeon pea raw
Sodium 2mg 17mg Flour
Zinc 0.7mg 2.76mg Pigeon pea raw
Copper 0.144mg 1.057mg Pigeon pea raw
Manganese 0.682mg 1.791mg Pigeon pea raw
Selenium 33.9µg 8.2µg Flour
Vitamin A 0IU 28IU Pigeon pea raw
Vitamin A RAE 0µg 1µg Pigeon pea raw
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.643mg Flour
Vitamin B2 0.494mg 0.187mg Flour
Vitamin B3 5.904mg 2.965mg Flour
Vitamin B5 0.438mg 1.266mg Pigeon pea raw
Vitamin B6 0.044mg 0.283mg Pigeon pea raw
Folate 183µg 456µg Pigeon pea raw
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.212mg Pigeon pea raw
Threonine 0.281mg 0.767mg Pigeon pea raw
Isoleucine 0.357mg 0.785mg Pigeon pea raw
Leucine 0.71mg 1.549mg Pigeon pea raw
Lysine 0.228mg 1.521mg Pigeon pea raw
Methionine 0.183mg 0.243mg Pigeon pea raw
Phenylalanine 0.52mg 1.858mg Pigeon pea raw
Valine 0.415mg 0.937mg Pigeon pea raw
Histidine 0.23mg 0.774mg Pigeon pea raw
Saturated Fat 0.155g 0.33g Flour
Monounsaturated Fat 0.087g 0.012g Flour
Polyunsaturated fat 0.413g 0.814g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pigeon pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Flour
57%
Pigeon pea raw
Minerals Daily Need Coverage Score
59%
Flour
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.175g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.