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  6. Bulgur dry vs. Pigeon pea raw

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

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Summary of differences between bulgur dry and pigeon pea raw

  • Bulgur dry has more manganese and vitamin B3, while pigeon pea raw has more folate, copper, iron, vitamin B1, potassium, selenium, fiber, and phosphorus.
  • Pigeon pea raw covers your daily need for folate, 107% more than bulgur dry.
  • Bulgur dry contains 2 times more vitamin B3 than pigeon pea raw. While bulgur dry contains 5.114mg of vitamin B3, pigeon pea raw contains only 2.965mg.
  • Pigeon pea raw has a lower glycemic index. The glycemic index of pigeon pea raw is 22, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Bulgur, dry and Pigeon peas (red gram), mature seeds, raw.

Infographic

Bulgur dry vs Pigeon 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more ManganeseManganese +70.2%
Contains more MagnesiumMagnesium +11.6%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +239.5%
Contains more IronIron +112.6%
Contains more CopperCopper +215.5%
Contains more ZincZinc +43%
Contains more PhosphorusPhosphorus +22.3%
Contains more SeleniumSelenium +256.5%
~equal in Sodium ~17mg

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more FolateFolate +1588.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Pigeon pea raw DV% diff.
Folate 27µg 456µg 107%
Copper 0.335mg 1.057mg 80%
Manganese 3.048mg 1.791mg 55%
Iron 2.46mg 5.23mg 35%
Vitamin B1 0.232mg 0.643mg 34%
Potassium 410mg 1392mg 29%
Protein 12.29g 21.7g 19%
Vitamin B3 5.114mg 2.965mg 13%
Selenium 2.3µg 8.2µg 11%
Phosphorus 300mg 367mg 10%
Fiber 12.5g 15g 10%
Calcium 35mg 130mg 10%
Zinc 1.93mg 2.76mg 8%
Vitamin B2 0.115mg 0.187mg 6%
Magnesium 164mg 183mg 5%
Vitamin B6 0.342mg 0.283mg 5%
Choline 28.1mg 5%
Vitamin B5 1.045mg 1.266mg 4%
Carbs 75.87g 62.78g 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.541g 0.814g 2%
Calories 342kcal 343kcal 0%
Fats 1.33g 1.49g 0%
Net carbs 63.37g 47.78g N/A
Sugar 0.41g N/A
Sodium 17mg 17mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.232g 0.33g 0%
Monounsaturated fat 0.173g 0.012g 0%
Tryptophan 0.19mg 0.212mg 0%
Threonine 0.354mg 0.767mg 0%
Isoleucine 0.455mg 0.785mg 0%
Leucine 0.83mg 1.549mg 0%
Lysine 0.339mg 1.521mg 0%
Methionine 0.19mg 0.243mg 0%
Phenylalanine 0.58mg 1.858mg 0%
Valine 0.554mg 0.937mg 0%
Histidine 0.285mg 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more CarbsCarbs +20.9%
Contains more ProteinProtein +76.6%
Contains more FatsFats +12%
Contains more WaterWater +17.7%
Contains more OtherOther +127.8%

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 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +1341.7%
Contains more Poly. FatPolyunsaturated fat +50.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.