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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.

Infographic

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 Magnesium +209.4%
Contains more Phosphorus +92.3%
Contains more Potassium +47.5%
Contains more Zinc +49.6%
Contains more Copper +25%
Equal in Iron - 2.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains less Sodium -76.5%
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%
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 A +66.7%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
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 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%
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%
Contains more Vitamin A +66.7%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Bulgur
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
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

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. 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.