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Bulgur vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and pigeon pea

  • Bulgur has less folate, copper, phosphorus, potassium, fiber, and vitamin B1.
  • Pigeon pea covers your daily folate needs 23% more than bulgur.
  • The glycemic index of bulgur is higher.

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

Infographic

Bulgur vs Pigeon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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 ManganeseManganese +21.6%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +464.7%
Contains more IronIron +15.6%
Contains more CopperCopper +258.7%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +197.5%
Contains more SeleniumSelenium +383.3%
~equal in Sodium ~5mg

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.
Bulgur
5
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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 B3Vitamin B3 +28%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +156.1%
Contains more Vitamin B2Vitamin B2 +110.7%
Contains more FolateFolate +516.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.319mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Pigeon pea DV% diff.
Folate 18µg 111µg 23%
Copper 0.075mg 0.269mg 22%
Phosphorus 40mg 119mg 11%
Potassium 68mg 384mg 9%
Fiber 4.5g 6.7g 9%
Protein 3.08g 6.76g 7%
Vitamin B1 0.057mg 0.146mg 7%
Manganese 0.609mg 0.501mg 5%
Selenium 0.6µg 2.9µg 4%
Vitamin B6 0.083mg 0.05mg 3%
Magnesium 32mg 46mg 3%
Calcium 10mg 43mg 3%
Zinc 0.57mg 0.9mg 3%
Calories 83kcal 121kcal 2%
Vitamin B2 0.028mg 0.059mg 2%
Iron 0.96mg 1.11mg 2%
Carbs 18.58g 23.25g 2%
Polyunsaturated fat 0.098g 0.205g 1%
Vitamin B3 1mg 0.781mg 1%
Choline 6.9mg 1%
Fats 0.24g 0.38g 0%
Net carbs 14.08g 16.55g N/A
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.344mg 0.319mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.083g 0%
Monounsaturated fat 0.031g 0.003g 0%
Tryptophan 0.048mg 0.066mg 0%
Threonine 0.089mg 0.239mg 0%
Isoleucine 0.114mg 0.245mg 0%
Leucine 0.208mg 0.483mg 0%
Lysine 0.085mg 0.474mg 0%
Methionine 0.048mg 0.076mg 0%
Phenylalanine 0.145mg 0.579mg 0%
Valine 0.139mg 0.292mg 0%
Histidine 0.071mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 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 WaterWater +13.4%
Contains more ProteinProtein +119.5%
Contains more FatsFats +58.3%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +211.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 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 less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +109.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.