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

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

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

  • Cowpea (Black-eyed pea) has more Folate, however, Bulgur dry is higher in Manganese, Vitamin B3, Magnesium, Fiber, Phosphorus, Vitamin B6, Vitamin B5, Copper, and Zinc.
  • Bulgur dry covers your daily Manganese needs 112% more than Cowpea (Black-eyed pea).
  • Bulgur dry contains 8 times less Folate than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of Folate, while Bulgur dry 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 dry 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)
3
:
7
Bulgur dry
Bulgur dry
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%
Contains more Manganese +541.7%
Equal in Iron - 2.46
Equal in Selenium - 2.3
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 dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
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%
Contains more Manganese +541.7%
Equal in Iron - 2.46
Equal in Selenium - 2.3

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)
4
:
6
Bulgur dry
Bulgur dry
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%
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 dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +678.2%
Contains more Protein +59%
Contains more Fats +150.9%
Contains more Carbs +265.5%
Contains more Other +60.6%
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 dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +678.2%
Contains more Protein +59%
Contains more Fats +150.9%
Contains more Carbs +265.5%
Contains more Other +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +293.2%
Contains more Polyunsaturated fat +140.4%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +293.2%
Contains more Polyunsaturated fat +140.4%

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 dry
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 dry Opinion
Net carbs 14.26g 63.37g Bulgur dry
Protein 7.73g 12.29g Bulgur dry
Fats 0.53g 1.33g Bulgur dry
Carbs 20.76g 75.87g Bulgur dry
Calories 116kcal 342kcal Bulgur dry
Sugar 3.3g 0.41g Bulgur dry
Fiber 6.5g 12.5g Bulgur dry
Calcium 24mg 35mg Bulgur dry
Iron 2.51mg 2.46mg Cowpea (Black-eyed pea)
Magnesium 53mg 164mg Bulgur dry
Phosphorus 156mg 300mg Bulgur dry
Potassium 278mg 410mg Bulgur dry
Sodium 4mg 17mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.93mg Bulgur dry
Copper 0.268mg 0.335mg Bulgur dry
Manganese 0.475mg 3.048mg Bulgur dry
Selenium 2.5µg 2.3µg Cowpea (Black-eyed pea)
Vitamin A 15IU 9IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.06mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.232mg Bulgur dry
Vitamin B2 0.055mg 0.115mg Bulgur dry
Vitamin B3 0.495mg 5.114mg Bulgur dry
Vitamin B5 0.411mg 1.045mg Bulgur dry
Vitamin B6 0.1mg 0.342mg Bulgur dry
Folate 208µg 27µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 1.9µg Bulgur dry
Tryptophan 0.095mg 0.19mg Bulgur dry
Threonine 0.294mg 0.354mg Bulgur dry
Isoleucine 0.314mg 0.455mg Bulgur dry
Leucine 0.592mg 0.83mg Bulgur dry
Lysine 0.523mg 0.339mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.19mg Bulgur dry
Phenylalanine 0.451mg 0.58mg Bulgur dry
Valine 0.368mg 0.554mg Bulgur dry
Histidine 0.24mg 0.285mg Bulgur dry
Saturated Fat 0.138g 0.232g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.173g Bulgur dry
Polyunsaturated fat 0.225g 0.541g Bulgur dry

Which food is preferable for your diet?

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

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)
29%
Bulgur dry
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
96%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 2.89g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bulgur dry
Bulgur dry 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

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 dry - 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.