Pigeon Peas vs Winged Beans: How Are They Different?
Pigeon Peas and winged 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 winged 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).
Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.
They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.
They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.
They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.
Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.
They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.
Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.
Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).
It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Pigeon Peas vs Winged 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 winged beans.
This comparison will start by comparing the caloric value of pigeon peas and winged beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Pigeon Peas vs Winged 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 pigeon peas vs winged beans for weight loss, pigeon peas is slightly lower in calories, with 343 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.
However, both pigeon peas and winged 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 Winged Beans Protein
Legumes and most legume products, including pigeon peas and winged beans, are important sources of plant-based protein.
Winged Beans offers around 27% more protein than pigeon peas.
Winged Beans has 29.7 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.
Pigeon Peas vs Winged 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 winged beans.
The total amount of carbohydrates is around 34% higher in pigeon peas than in winged beans. It have 62.8 grams per 100 grams, compared to 41.7 grams in winged beans.
One handful of pigeon peas and winged beans (28 grams) contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in pigeon peas and winged beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.3 grams of fiber per portion, winged beans is a better source of fiber than pigeon peas which offers 4.2 grams per portion.
Pigeon Peas vs Winged Beans Fats
Like most other legumes, with the exception of lupins and peanuts, pigeon peas and winged beans are low in fat.
Fats in pigeon peas and winged beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pigeon peas and winged beans:
- Pigeon Peas: 1.5 grams per 100 grams
- Winged Beans: 16.3 per 100 grams
Speaking of saturated fats, pigeon peas is 87% lower in saturated fats.
Pigeon Peas and winged beans contain 0.3 grams and 2.3 grams of saturated fat per 100 grams, respectively.
Pigeon Peas vs Winged Beans Vitamins Content
This section will discuss the vitamin content of pigeon peas and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
However, winged beans has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Pigeon Peas and winged beans contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins pigeon peas and winged beans contain side by side, so you can easily compare them.
|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 Winged 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 winged beans comparison focuses on their mineral content.
Pigeon Peas is a better source of calcium, copper, iron, manganese, phosphorus, sodium, and zinc than winged beans.
On the other hand, winged beans is a higher amount of magnesium, and potassium.
Pigeon Peas and winged beans contain the same amount of fluoride, and selenium.
Check out the table below to learn how pigeon peas and winged beans compare when it comes to mineral content.
The Final Word
Pigeon Peas and winged beans are highly nutritious and a great addition to a plant-based diet.
Both pigeon peas and winged 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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