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

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

  • Bulgur 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 covers your daily Manganese needs 112% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 10 times less Vitamin B3 than Bulgur. Bulgur 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -76.5%
Equal in Iron - 2.51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
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 less Sodium -76.5%
Equal in Iron - 2.51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur 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 Cowpea (Black-eyed pea) Opinion
Net carbs 63.37g 14.26g Bulgur
Protein 12.29g 7.73g Bulgur
Fats 1.33g 0.53g Bulgur
Carbs 75.87g 20.76g Bulgur
Calories 342kcal 116kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 3.3g Bulgur
Fiber 12.5g 6.5g Bulgur
Calcium 35mg 24mg Bulgur
Iron 2.46mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 164mg 53mg Bulgur
Phosphorus 300mg 156mg Bulgur
Potassium 410mg 278mg Bulgur
Sodium 17mg 4mg Cowpea (Black-eyed pea)
Zinc 1.93mg 1.29mg Bulgur
Copper 0.335mg 0.268mg Bulgur
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.06mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.232mg 0.202mg Bulgur
Vitamin B2 0.115mg 0.055mg Bulgur
Vitamin B3 5.114mg 0.495mg Bulgur
Vitamin B5 1.045mg 0.411mg Bulgur
Vitamin B6 0.342mg 0.1mg Bulgur
Folate 27µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.7µg Bulgur
Tryptophan 0.19mg 0.095mg Bulgur
Threonine 0.354mg 0.294mg Bulgur
Isoleucine 0.455mg 0.314mg Bulgur
Leucine 0.83mg 0.592mg Bulgur
Lysine 0.339mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.19mg 0.11mg Bulgur
Phenylalanine 0.58mg 0.451mg Bulgur
Valine 0.554mg 0.368mg Bulgur
Histidine 0.285mg 0.24mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.173g 0.044g Bulgur
Polyunsaturated fat 0.541g 0.225g Bulgur

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
24
Cowpea (Black-eyed pea)
Mineral Summary Score
69
Bulgur
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
Bulgur
46%
Cowpea (Black-eyed pea)
Carbohydrates
76%
Bulgur
21%
Cowpea (Black-eyed pea)
Fats
6%
Bulgur
2%
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
Bulgur is lower in Sugar (difference - 2.89g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bulgur
Bulgur 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur - 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.