• Home
  • Guides
  • Pigeon Peas vs White Beans: How To Choose?

Pigeon Peas vs White Beans: How To Choose?

This article explains the key similarities and differences between pigeon peas and white beans, foods from the legumes and legume product group. Read on to learn more about the pigeon peas vs white beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 20, 2023.

Pigeon Peas and white 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 white beans and help you learn more about their similarities and differences.

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).

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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 nutty flavor.

White 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Pigeon Peas vs White 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 white beans.

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

Pigeon PeasWhite Beans
Energy343 kcal333 kcal
Carbs62.78 g60.3 g
Sugar2.11 g
Fiber15 g15.2 g
Protein21.7 g23.4 g
Fat1.49 g0.85 g
Saturated Fat0.33 g0.219 g

Pigeon Peas vs White 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 white beans vs pigeon peas for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.

However, both pigeon peas and white 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 White Beans Protein

Legumes and most legume products, including pigeon peas and white beans, are important sources of plant-based protein.

White Beans offer around 7% more protein than pigeon peas.

White Beans have 23.4 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.

Pigeon Peas vs White 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 white beans.

The total amount of carbohydrates is around 4% higher in pigeon peas than in white beans. It have 62.8 grams per 100 grams, compared to 60.3 grams in white beans.

There’s less sugar in pigeon peas than in white beans, 100% precisely.

One handful of pigeon peas (28 grams) contains 0 grams of sugar, while the same amount of white beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in pigeon peas and white beans.

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

With 4.3 grams of fiber per portion, white beans are a better source of fiber than pigeon peas which offer 4.2 grams per portion.

Pigeon Peas vs White Beans Fats

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

Fats in pigeon peas and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pigeon peas and white beans:

  • Pigeon Peas: 1.5 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 33% lower in saturated fats.

White Beans and pigeon peas contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Pigeon Peas vs White Beans Vitamins Content

This section will discuss the vitamin content of pigeon peas and white 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 B6 (Pyroxidine), vitamin E, and vitamin K.

However, white beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

Pigeon Peas and white 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 white beans contain side by side, so you can easily compare them.

Pigeon PeasWhite Beans
Vitamin A28 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.437 mg
Vitamin B2 (Riboflavin)0.187 mg0.146 mg
Vitamin B3 (Niacin)2.965 mg0.479 mg
Vitamin B5 (Pantothenic acid)1.266 mg0.732 mg
Vitamin B6 (Pyroxidine)0.283 mg0.318 mg
Vitamin B9 (Folate)456 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.21 mg
Vitamin K05.6 µg

Pigeon Peas vs White 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 white beans comparison focuses on their mineral content.

Pigeon Peas is a better source of calcium, fluoride, iron, magnesium, manganese, potassium, selenium, and zinc than white beans.

On the other hand, white beans are a higher amount of copper, phosphorus, and sodium.

Check out the table below to learn how pigeon peas and white beans compare when it comes to mineral content.

Pigeon PeasWhite Beans
Calcium130 mg240 mg
Copper1.057 mg0.984 mg
Fluoride02.2 µg
Iron5.23 mg10.4 mg
Magnesium183 mg190 mg
Manganese1.791 mg1.8 mg
Phosphorus367 mg301 mg
Potassium1392 mg1800 mg
Selenium8.2 µg12.8 µg
Sodium17 mg16 mg
Zinc2.76 mg3.67 mg

The Final Word

Pigeon Peas and white beans are highly nutritious and a great addition to a plant-based diet.

Both pigeon peas and white 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.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.