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  6. Bulgur dry vs. Pigeon pea

Bulgur dry vs. Pigeon pea — In-Depth Nutrition Comparison

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The main differences between bulgur dry and pigeon pea

  • Bulgur dry has more manganese, magnesium, vitamin B3, phosphorus, fiber, vitamin B6, iron, vitamin B5, and zinc; however, pigeon pea has more folate.
  • Daily need coverage for manganese for bulgur dry is 111% higher.
  • Pigeon pea has 7 times less vitamin B6 than bulgur dry. Bulgur dry has 0.342mg of vitamin B6, while pigeon pea has 0.05mg.
  • Bulgur dry has a higher glycemic index than pigeon pea.

Food types used in this article are Bulgur, dry and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Pigeon 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.
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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains more MagnesiumMagnesium +256.5%
Contains more IronIron +121.6%
Contains more CopperCopper +24.5%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +152.1%
Contains more ManganeseManganese +508.4%
Contains more CalciumCalcium +22.9%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +26.1%
~equal in Potassium ~384mg

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +554.8%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more Vitamin B6Vitamin B6 +584%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +311.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Pigeon pea DV% diff.
Manganese 3.048mg 0.501mg 111%
Magnesium 164mg 46mg 28%
Vitamin B3 5.114mg 0.781mg 27%
Phosphorus 300mg 119mg 26%
Fiber 12.5g 6.7g 23%
Vitamin B6 0.342mg 0.05mg 22%
Folate 27µg 111µg 21%
Carbs 75.87g 23.25g 18%
Iron 2.46mg 1.11mg 17%
Vitamin B5 1.045mg 0.319mg 15%
Calories 342kcal 121kcal 11%
Protein 12.29g 6.76g 11%
Zinc 1.93mg 0.9mg 9%
Copper 0.335mg 0.269mg 7%
Vitamin B1 0.232mg 0.146mg 7%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.059mg 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.541g 0.205g 2%
Selenium 2.3µg 2.9µg 1%
Sodium 17mg 5mg 1%
Potassium 410mg 384mg 1%
Calcium 35mg 43mg 1%
Fats 1.33g 0.38g 1%
Saturated fat 0.232g 0.083g 1%
Net carbs 63.37g 16.55g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.173g 0.003g 0%
Tryptophan 0.19mg 0.066mg 0%
Threonine 0.354mg 0.239mg 0%
Isoleucine 0.455mg 0.245mg 0%
Leucine 0.83mg 0.483mg 0%
Lysine 0.339mg 0.474mg 0%
Methionine 0.19mg 0.076mg 0%
Phenylalanine 0.58mg 0.579mg 0%
Valine 0.554mg 0.292mg 0%
Histidine 0.285mg 0.241mg 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
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more ProteinProtein +81.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +226.3%
Contains more OtherOther +42.5%
Contains more WaterWater +661.7%

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
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains more Mono. FatMonounsaturated fat +5666.7%
Contains more Poly. FatPolyunsaturated fat +163.9%
Contains less Sat. FatSaturated fat -64.2%

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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.