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  6. Cowpea (Black-eyed pea) vs. Bulgur

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

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What are the main differences between Cowpea (Black-eyed pea) and Bulgur?

  • Cowpea (Black-eyed pea) is richer in Folate, Copper, Iron, Phosphorus, Vitamin B1, Fiber, Zinc, and Potassium, yet Bulgur is richer in Manganese.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 48% higher.
  • Cowpea (Black-eyed pea) has 4 times more Potassium than Bulgur. Cowpea (Black-eyed pea) has 278mg of Potassium, while Bulgur has 68mg.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Bulgur, cooked types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Bulgur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
9
:
1
Bulgur
Bulgur
Contains more Calcium +140%
Contains more Iron +161.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +290%
Contains more Potassium +308.8%
Contains less Sodium -20%
Contains more Zinc +126.3%
Contains more Copper +257.3%
Contains more Selenium +316.7%
Contains more Manganese +28.2%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +140%
Contains more Iron +161.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +290%
Contains more Potassium +308.8%
Contains less Sodium -20%
Contains more Zinc +126.3%
Contains more Copper +257.3%
Contains more Selenium +316.7%
Contains more Manganese +28.2%

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
9
:
1
Bulgur
Bulgur
Contains more Vitamin A +650%
Contains more Vitamin E +2700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +254.4%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +20.5%
Contains more Folate +1055.6%
Contains more Vitamin K +240%
Contains more Vitamin B3 +102%
Cowpea (Black-eyed pea)
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%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +650%
Contains more Vitamin E +2700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +254.4%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +20.5%
Contains more Folate +1055.6%
Contains more Vitamin K +240%
Contains more Vitamin B3 +102%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
1
Bulgur
Bulgur
Contains more Protein +151%
Contains more Fats +120.8%
Contains more Carbs +11.7%
Contains more Other +176.5%
Contains more Water +11%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +151%
Contains more Fats +120.8%
Contains more Carbs +11.7%
Contains more Other +176.5%
Contains more Water +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -69.6%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +129.6%
Contains less Saturated Fat -69.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cowpea (Black-eyed pea) Bulgur
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bulgur Opinion
Net carbs 14.26g 14.08g Cowpea (Black-eyed pea)
Protein 7.73g 3.08g Cowpea (Black-eyed pea)
Fats 0.53g 0.24g Cowpea (Black-eyed pea)
Carbs 20.76g 18.58g Cowpea (Black-eyed pea)
Calories 116kcal 83kcal Cowpea (Black-eyed pea)
Sugar 3.3g 0.1g Bulgur
Fiber 6.5g 4.5g Cowpea (Black-eyed pea)
Calcium 24mg 10mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.96mg Cowpea (Black-eyed pea)
Magnesium 53mg 32mg Cowpea (Black-eyed pea)
Phosphorus 156mg 40mg Cowpea (Black-eyed pea)
Potassium 278mg 68mg Cowpea (Black-eyed pea)
Sodium 4mg 5mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.57mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.075mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.609mg Bulgur
Selenium 2.5µg 0.6µg Cowpea (Black-eyed pea)
Vitamin A 15IU 2IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.01mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.057mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.028mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 1mg Bulgur
Vitamin B5 0.411mg 0.344mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.083mg Cowpea (Black-eyed pea)
Folate 208µg 18µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.5µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.048mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.089mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.114mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.208mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.085mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.048mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.145mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.139mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.071mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.042g Bulgur
Monounsaturated Fat 0.044g 0.031g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.098g Cowpea (Black-eyed pea)

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Cowpea (Black-eyed pea)
8%
Bulgur
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 3.2g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 5)
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)

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. 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/170287/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.