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  6. Bulgur dry vs. Pea raw

Bulgur dry vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and pea raw?

  • Bulgur dry is richer in manganese, magnesium, phosphorus, fiber, vitamin B3, vitamin B5, and copper, yet pea raw is richer in vitamin C, vitamin K, and vitamin A.
  • Bulgur dry's daily need coverage for manganese is 115% higher.
  • Bulgur dry has 10 times more vitamin B5 than pea raw. Bulgur dry has 1.045mg of vitamin B5, while pea raw has 0.104mg.

We used Bulgur, dry and Peas, green, raw types in this comparison.

Infographic

Bulgur dry vs Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +397%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +68%
Contains more IronIron +67.3%
Contains more CopperCopper +90.3%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +643.4%
Contains more SeleniumSelenium +27.8%
Contains less SodiumSodium -70.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B5Vitamin B5 +904.8%
Contains more Vitamin B6Vitamin B6 +102.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin KVitamin K +1205.3%
Contains more FolateFolate +140.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.4mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Pea raw DV% diff.
Manganese 3.048mg 0.41mg 115%
Vitamin C 0mg 40mg 44%
Magnesium 164mg 33mg 31%
Fiber 12.5g 5.7g 27%
Phosphorus 300mg 108mg 27%
Carbs 75.87g 14.45g 20%
Vitamin B3 5.114mg 2.09mg 19%
Vitamin K 1.9µg 24.8µg 19%
Vitamin B5 1.045mg 0.104mg 19%
Copper 0.335mg 0.176mg 18%
Protein 12.29g 5.42g 14%
Calories 342kcal 81kcal 13%
Vitamin B6 0.342mg 0.169mg 13%
Iron 2.46mg 1.47mg 12%
Folate 27µg 65µg 10%
Zinc 1.93mg 1.24mg 6%
Potassium 410mg 244mg 5%
Vitamin A 0µg 38µg 4%
Vitamin B1 0.232mg 0.266mg 3%
Polyunsaturated fat 0.541g 0.187g 2%
Calcium 35mg 25mg 1%
Saturated fat 0.232g 0.071g 1%
Fats 1.33g 0.4g 1%
Selenium 2.3µg 1.8µg 1%
Sodium 17mg 5mg 1%
Vitamin B2 0.115mg 0.132mg 1%
Net carbs 63.37g 8.75g N/A
Sugar 0.41g 5.67g N/A
Vitamin E 0.06mg 0.13mg 0%
Choline 28.1mg 28.4mg 0%
Monounsaturated fat 0.173g 0.035g 0%
Tryptophan 0.19mg 0.037mg 0%
Threonine 0.354mg 0.203mg 0%
Isoleucine 0.455mg 0.195mg 0%
Leucine 0.83mg 0.323mg 0%
Lysine 0.339mg 0.317mg 0%
Methionine 0.19mg 0.082mg 0%
Phenylalanine 0.58mg 0.2mg 0%
Valine 0.554mg 0.235mg 0%
Histidine 0.285mg 0.107mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +126.8%
Contains more FatsFats +232.5%
Contains more CarbsCarbs +425.1%
Contains more OtherOther +73.6%
Contains more WaterWater +776.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +394.3%
Contains more Poly. FatPolyunsaturated fat +189.3%
Contains less Sat. FatSaturated fat -69.4%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.