Broad (Fava) Beans vs Pigeon Peas: How Do They Compare?

Broad (Fava) Beans and pigeon peas belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare broad (fava) beans and pigeon peas and help you learn more about their similarities and differences.

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Pigeon Peas

Pigeon peas (Cajanus cajan) are a legume widely cultivated in tropical and subtropical regions worldwide.

They are a staple food in many countries, including India, Africa, and South America.

Pigeon peas are known for their high protein and fiber content, as well as their rich flavor and versatility in cooking.

Pigeon peas can be used in various dishes such as dals, curries, soups, and stews. They can also be used to make flour and snacks.

They peas are an excellent source of plant-based protein and are a good source of minerals like iron, zinc, and potassium.

They are also rich in antioxidants and can help to reduce inflammation and protect against certain types of cancer.

Pigeon peas are also low in fat and cholesterol-free, making them a great option for a healthy diet.

Pigeon Peas is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Broad (Fava) Beans vs Pigeon Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing broad (fava) beans vs pigeon peas.

This comparison will start by comparing the caloric value of broad (fava) beans and pigeon peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Broad (Fava) Beans vs Pigeon Peas Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing broad (fava) beans vs pigeon peas for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.

However, both broad (fava) beans and pigeon peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Broad (Fava) Beans vs Pigeon Peas Protein

Legumes and most legume products, including broad (fava) beans and pigeon peas, are important sources of plant-based protein.

Broad (Fava) Beans offer around 17% more protein than pigeon peas.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.

Broad (Fava) Beans vs Pigeon Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in broad (fava) beans and pigeon peas.

The total amount of carbohydrates is around 7% higher in pigeon peas than in broad (fava) beans. It have 62.8 grams per 100 grams, compared to 58.3 grams in broad (fava) beans.

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There’s less sugar in pigeon peas than in broad (fava) beans, 100% precisely.

One handful of pigeon peas (28 grams) contains 0 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.

Lastly, let’s take a look at the dietary fiber in broad (fava) beans and pigeon peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than pigeon peas which broad (fava) beans offer 4.2 grams per portion.

Broad (Fava) Beans vs Pigeon Peas Fats

Like most other legumes, with the exception of lupins and peanuts, broad (fava) beans and pigeon peas are low in fat.

Fats in broad (fava) beans and pigeon peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in broad (fava) beans and pigeon peas:

• Broad (Fava) Beans: 1.5 grams per 100 grams
• Pigeon Peas: 1.5 per 100 grams

Speaking of saturated fats, broad (fava) beans and pigeon peas contain the same amount of saturated fats, 0.3 grams per 100 grams.

Broad (Fava) Beans vs Pigeon Peas Vitamins Content

This section will discuss the vitamin content of broad (fava) beans and pigeon peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Broad (Fava) Beans have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, pigeon peas has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Broad (Fava) Beans and pigeon peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins broad (fava) beans and pigeon peas contain side by side, so you can easily compare them.

Broad (Fava) Beans vs Pigeon Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the broad (fava) beans and pigeon peas comparison focuses on their mineral content.

Broad (Fava) Beans are a better source of calcium, copper, manganese, potassium, and sodium than pigeon peas.

On the other hand, pigeon peas is a higher amount of fluoride, iron, magnesium, phosphorus, and zinc.

Broad (Fava) Beans and pigeon peas contain the same amount of selenium.

Check out the table below to learn how broad (fava) beans and pigeon peas compare when it comes to mineral content.

The Final Word

Broad (Fava) Beans and pigeon peas are highly nutritious and a great addition to a plant-based diet.

Both broad (fava) beans and pigeon peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.