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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.

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Bulgur vs Cowpea (Black-eyed pea) infographic
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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
Bulgur
6
:
Contains more Calcium +45.8%
Contains more Potassium +47.5%
Contains more Magnesium +209.4%
Contains more Copper +25%
Contains more Zinc +49.6%
Contains more Phosphorus +92.3%
Contains less Sodium -76.5%
Equal in Iron - 2.51
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Calcium +45.8%
Contains more Potassium +47.5%
Contains more Magnesium +209.4%
Contains more Copper +25%
Contains more Zinc +49.6%
Contains more Phosphorus +92.3%
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 C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Folate +670.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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 C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Folate +670.4%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.