Pigeon Peas vs Vigna Mungo Beans: Which Is Healthier?
Pigeon Peas and vigna mungo beans 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 pigeon peas and vigna mungo beans and help you learn more about their similarities and differences.
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).
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Pigeon Peas vs Vigna Mungo Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pigeon peas vs vigna mungo beans.
This comparison will start by comparing the caloric value of pigeon peas and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Vigna Mungo Beans
Pigeon Peas vs Vigna Mungo Beans 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 vigna mungo beans vs pigeon peas for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.
However, both pigeon peas and vigna mungo beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Pigeon Peas vs Vigna Mungo Beans Protein
Legumes and most legume products, including pigeon peas and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 14% more protein than pigeon peas.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.
Pigeon Peas vs Vigna Mungo Beans 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 pigeon peas and vigna mungo beans.
The total amount of carbohydrates is around 6% higher in pigeon peas than in vigna mungo beans. It have 62.8 grams per 100 grams, compared to 59 grams in vigna mungo beans.
There’s less sugar in pigeon peas than in vigna mungo beans, 100% precisely.
One handful of pigeon peas (28 grams) contains 0 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in pigeon peas and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than pigeon peas which offer 4.2 grams per portion.
Pigeon Peas vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, pigeon peas and vigna mungo beans are low in fat.
Fats in pigeon peas and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pigeon peas and vigna mungo beans:
- Pigeon Peas: 1.5 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 67% lower in saturated fats.
Vigna Mungo Beans and pigeon peas contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Pigeon Peas vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of pigeon peas and vigna mungo beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Pigeon Peas has a higher amount of vitamin B2 (Riboflavin), vitamin E, and vitamin K.
However, vigna mungo beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Pigeon Peas and vigna mungo beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pigeon peas and vigna mungo beans contain side by side, so you can easily compare them.
|Vigna Mungo Beans
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Pigeon Peas vs Vigna Mungo Beans 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 pigeon peas and vigna mungo beans comparison focuses on their mineral content.
Pigeon Peas is a better source of calcium, fluoride, iron, magnesium, phosphorus, sodium, and zinc than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of copper, manganese, and potassium.
Pigeon Peas and vigna mungo beans contain the same amount of selenium.
Check out the table below to learn how pigeon peas and vigna mungo beans compare when it comes to mineral content.
|Vigna Mungo Beans
The Final Word
Pigeon Peas and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both pigeon peas and vigna mungo beans 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.
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