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

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

  • Cowpea (Black-eyed pea) has more Folate, however Bulgur is higher in Manganese, Vitamin B3, Magnesium, Fiber, Phosphorus, Vitamin B6, Vitamin B5, Copper, and Zinc.
  • Bulgur covers your daily Manganese needs 112% more than Cowpea (Black-eyed pea).
  • Bulgur contains 8 times less Folate than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of Folate, while Bulgur contains 27µg.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Bulgur, dry.

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Cowpea (Black-eyed pea) vs Bulgur 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
Contains less Sodium -76.5%
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%
Equal in Iron - 2.46
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains less Sodium -76.5%
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%
Equal in Iron - 2.46

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
:
6
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Folate +670.4%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Folate +670.4%
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%

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
24
Cowpea (Black-eyed pea)
29
Bulgur
Mineral Summary Score
44
Cowpea (Black-eyed pea)
69
Bulgur

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
46%
Cowpea (Black-eyed pea)
74%
Bulgur
Carbohydrates
21%
Cowpea (Black-eyed pea)
76%
Bulgur
Fats
2%
Cowpea (Black-eyed pea)
6%
Bulgur

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.
Cowpea (Black-eyed pea) Bulgur
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
Cowpea (Black-eyed pea) Bulgur
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 Cowpea (Black-eyed pea) Bulgur Opinion
Calories 116 342 Bulgur
Protein 7.73 12.29 Bulgur
Fats 0.53 1.33 Bulgur
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 2.46 Cowpea (Black-eyed pea)
Calcium 24 35 Bulgur
Potassium 278 410 Bulgur
Magnesium 53 164 Bulgur
Sugar 3.3 0.41 Bulgur
Fiber 6.5 12.5 Bulgur
Copper 0.268 0.335 Bulgur
Zinc 1.29 1.93 Bulgur
Starch
Phosphorus 156 300 Bulgur
Sodium 4 17 Cowpea (Black-eyed pea)
Vitamin A 15 9 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.06 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.232 Bulgur
Vitamin B2 0.055 0.115 Bulgur
Vitamin B3 0.495 5.114 Bulgur
Vitamin B5 0.411 1.045 Bulgur
Vitamin B6 0.1 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.7 1.9 Bulgur
Folate 208 27 Cowpea (Black-eyed pea)
Trans Fat 0 Bulgur
Saturated Fat 0.138 0.232 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 0.173 Bulgur
Polyunsaturated fat 0.225 0.541 Bulgur
Tryptophan 0.095 0.19 Bulgur
Threonine 0.294 0.354 Bulgur
Isoleucine 0.314 0.455 Bulgur
Leucine 0.592 0.83 Bulgur
Lysine 0.523 0.339 Cowpea (Black-eyed pea)
Methionine 0.11 0.19 Bulgur
Phenylalanine 0.451 0.58 Bulgur
Valine 0.368 0.554 Bulgur
Histidine 0.24 0.285 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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.