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Wild rice vs Pigeon pea - In-Depth Nutrition Comparison

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How are Wild rice and Pigeon pea different?

  • Wild rice is higher in Zinc, and Vitamin B3, however Pigeon pea is richer in Folate, Copper, Vitamin B1, Iron, Fiber, Potassium, Manganese, and Calcium.
  • Daily need coverage for Folate from Pigeon pea is 90% higher.
  • Wild rice contains 2 times more Vitamin B3 than Pigeon pea. While Wild rice contains 6.733mg of Vitamin B3, Pigeon pea contains only 2.965mg.

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

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Contains more Zinc +115.9%
Contains more Calcium +519%
Contains more Iron +166.8%
Contains more Potassium +226%
Contains more Copper +101.7%
Equal in Magnesium - 183
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Contains more Phosphorus +18%
Contains less Sodium -58.8%
Contains more Zinc +115.9%
Contains more Calcium +519%
Contains more Iron +166.8%
Contains more Potassium +226%
Contains more Copper +101.7%
Equal in Magnesium - 183

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B6 +38.2%
Contains more Vitamin A +47.4%
Contains more Vitamin B1 +459.1%
Contains more Vitamin B5 +17.9%
Contains more Folate +380%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B6 +38.2%
Contains more Vitamin A +47.4%
Contains more Vitamin B1 +459.1%
Contains more Vitamin B5 +17.9%
Contains more Folate +380%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Pigeon pea
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Pigeon pea Opinion
Net carbs 68.7g 47.78g Wild rice
Protein 14.73g 21.7g Pigeon pea
Fats 1.08g 1.49g Pigeon pea
Carbs 74.9g 62.78g Wild rice
Calories 357kcal 343kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Pigeon pea
Fiber 6.2g 15g Pigeon pea
Calcium 21mg 130mg Pigeon pea
Iron 1.96mg 5.23mg Pigeon pea
Magnesium 177mg 183mg Pigeon pea
Phosphorus 433mg 367mg Wild rice
Potassium 427mg 1392mg Pigeon pea
Sodium 7mg 17mg Wild rice
Zinc 5.96mg 2.76mg Wild rice
Copper 0.524mg 1.057mg Pigeon pea
Vitamin A 19IU 28IU Pigeon pea
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.643mg Pigeon pea
Vitamin B2 0.262mg 0.187mg Wild rice
Vitamin B3 6.733mg 2.965mg Wild rice
Vitamin B5 1.074mg 1.266mg Pigeon pea
Vitamin B6 0.391mg 0.283mg Wild rice
Folate 95µg 456µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.212mg Pigeon pea
Threonine 0.469mg 0.767mg Pigeon pea
Isoleucine 0.618mg 0.785mg Pigeon pea
Leucine 1.018mg 1.549mg Pigeon pea
Lysine 0.629mg 1.521mg Pigeon pea
Methionine 0.438mg 0.243mg Wild rice
Phenylalanine 0.721mg 1.858mg Pigeon pea
Valine 0.858mg 0.937mg Pigeon pea
Histidine 0.384mg 0.774mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.33g Wild rice
Monounsaturated Fat 0.159g 0.012g Wild rice
Polyunsaturated fat 0.676g 0.814g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
62
Pigeon pea
Mineral Summary Score
96
Wild rice
134
Pigeon pea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
130%
Pigeon pea
Carbohydrates
75%
Wild rice
63%
Pigeon pea
Fats
5%
Wild rice
7%
Pigeon pea

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.174g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Pigeon pea - 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.