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  6. Wild rice raw vs. Pigeon pea raw

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

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How are wild rice raw and pigeon pea raw different?

  • Wild rice raw is higher in zinc and vitamin B3; however, pigeon pea raw is richer in folate, copper, vitamin B1, iron, fiber, potassium, manganese, and calcium.
  • Daily need coverage for folate for pigeon pea raw is 90% higher.
  • Wild rice raw contains 2 times more vitamin B3 than pigeon pea raw. While wild rice raw contains 6.733mg of vitamin B3, pigeon pea raw contains only 2.965mg.
  • Pigeon pea raw has a lower glycemic index (22) than wild rice raw (57).

Wild rice, raw and Pigeon peas (red gram), mature seeds, raw are the varieties used in this article.

Infographic

Wild rice raw vs Pigeon pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 ZincZinc +115.9%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -58.8%
Contains more CalciumCalcium +519%
Contains more PotassiumPotassium +226%
Contains more IronIron +166.8%
Contains more CopperCopper +101.7%
Contains more ManganeseManganese +34.8%
Contains more SeleniumSelenium +192.9%
~equal in Magnesium ~183mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +40.1%
Contains more Vitamin B3Vitamin B3 +127.1%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +459.1%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more FolateFolate +380%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pigeon pea raw DV% diff.
Folate 95µg 456µg 90%
Copper 0.524mg 1.057mg 59%
Vitamin B1 0.115mg 0.643mg 44%
Iron 1.96mg 5.23mg 41%
Fiber 6.2g 15g 35%
Zinc 5.96mg 2.76mg 29%
Potassium 427mg 1392mg 28%
Vitamin B3 6.733mg 2.965mg 24%
Manganese 1.329mg 1.791mg 20%
Protein 14.73g 21.7g 14%
Calcium 21mg 130mg 11%
Selenium 2.8µg 8.2µg 10%
Phosphorus 433mg 367mg 9%
Vitamin B6 0.391mg 0.283mg 8%
Choline 35mg 6%
Vitamin B2 0.262mg 0.187mg 6%
Vitamin E 0.82mg 5%
Vitamin B5 1.074mg 1.266mg 4%
Carbs 74.9g 62.78g 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.814g 1%
Saturated fat 0.156g 0.33g 1%
Calories 357kcal 343kcal 1%
Fats 1.08g 1.49g 1%
Magnesium 177mg 183mg 1%
Net carbs 68.7g 47.78g N/A
Sugar 2.5g N/A
Sodium 7mg 17mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.159g 0.012g 0%
Tryptophan 0.179mg 0.212mg 0%
Threonine 0.469mg 0.767mg 0%
Isoleucine 0.618mg 0.785mg 0%
Leucine 1.018mg 1.549mg 0%
Lysine 0.629mg 1.521mg 0%
Methionine 0.438mg 0.243mg 0%
Phenylalanine 0.721mg 1.858mg 0%
Valine 0.858mg 0.937mg 0%
Histidine 0.384mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +19.3%
Contains more ProteinProtein +47.3%
Contains more FatsFats +38%
Contains more WaterWater +36.5%
Contains more OtherOther +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -52.7%
Contains more Mono. FatMonounsaturated fat +1225%
Contains more Poly. FatPolyunsaturated fat +20.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.