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  6. Bulgur dry vs. Cowpea (Black-eyed pea)

Bulgur dry vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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A recap on differences between Bulgur dry and Cowpea (Black-eyed pea)

  • Bulgur dry has more Manganese, Vitamin B3, Magnesium, Fiber, Phosphorus, Vitamin B6, Vitamin B5, Copper, and Zinc, however, Cowpea (Black-eyed pea) is higher in Folate.
  • Bulgur dry covers your daily Manganese needs 112% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 10 times less Vitamin B3 than Bulgur dry. Bulgur dry contains 5.114mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

Food varieties used in this article are Bulgur, dry and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur dry
Bulgur dry
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +45.8%
Contains more Magnesium +209.4%
Contains more Phosphorus +92.3%
Contains more Potassium +47.5%
Contains more Zinc +49.6%
Contains more Copper +25%
Contains more Manganese +541.7%
Contains less Sodium -76.5%
Equal in Iron - 2.51
Equal in Selenium - 2.5
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +45.8%
Contains more Magnesium +209.4%
Contains more Phosphorus +92.3%
Contains more Potassium +47.5%
Contains more Zinc +49.6%
Contains more Copper +25%
Contains more Manganese +541.7%
Contains less Sodium -76.5%
Equal in Iron - 2.51
Equal in Selenium - 2.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur dry
Bulgur dry
6
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B1 +14.9%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +933.1%
Contains more Vitamin B5 +154.3%
Contains more Vitamin B6 +242%
Contains more Vitamin K +11.8%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
Contains more Folate +670.4%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B1 +14.9%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +933.1%
Contains more Vitamin B5 +154.3%
Contains more Vitamin B6 +242%
Contains more Vitamin K +11.8%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
Contains more Folate +670.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +59%
Contains more Fats +150.9%
Contains more Carbs +265.5%
Contains more Other +60.6%
Contains more Water +678.2%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more Protein +59%
Contains more Fats +150.9%
Contains more Carbs +265.5%
Contains more Other +60.6%
Contains more Water +678.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +293.2%
Contains more Polyunsaturated fat +140.4%
Contains less Saturated Fat -40.5%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +293.2%
Contains more Polyunsaturated fat +140.4%
Contains less Saturated Fat -40.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Cowpea (Black-eyed pea) Opinion
Net carbs 63.37g 14.26g Bulgur dry
Protein 12.29g 7.73g Bulgur dry
Fats 1.33g 0.53g Bulgur dry
Carbs 75.87g 20.76g Bulgur dry
Calories 342kcal 116kcal Bulgur dry
Sugar 0.41g 3.3g Bulgur dry
Fiber 12.5g 6.5g Bulgur dry
Calcium 35mg 24mg Bulgur dry
Iron 2.46mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 164mg 53mg Bulgur dry
Phosphorus 300mg 156mg Bulgur dry
Potassium 410mg 278mg Bulgur dry
Sodium 17mg 4mg Cowpea (Black-eyed pea)
Zinc 1.93mg 1.29mg Bulgur dry
Copper 0.335mg 0.268mg Bulgur dry
Manganese 3.048mg 0.475mg Bulgur dry
Selenium 2.3µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.06mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.232mg 0.202mg Bulgur dry
Vitamin B2 0.115mg 0.055mg Bulgur dry
Vitamin B3 5.114mg 0.495mg Bulgur dry
Vitamin B5 1.045mg 0.411mg Bulgur dry
Vitamin B6 0.342mg 0.1mg Bulgur dry
Folate 27µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.9µg 1.7µg Bulgur dry
Tryptophan 0.19mg 0.095mg Bulgur dry
Threonine 0.354mg 0.294mg Bulgur dry
Isoleucine 0.455mg 0.314mg Bulgur dry
Leucine 0.83mg 0.592mg Bulgur dry
Lysine 0.339mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.19mg 0.11mg Bulgur dry
Phenylalanine 0.58mg 0.451mg Bulgur dry
Valine 0.554mg 0.368mg Bulgur dry
Histidine 0.285mg 0.24mg Bulgur dry
Saturated Fat 0.232g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.173g 0.044g Bulgur dry
Polyunsaturated fat 0.541g 0.225g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
96%
Bulgur dry
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.094g)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 2.89g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.