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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +209.4%
Contains more CalciumCalcium +45.8%
Contains more PotassiumPotassium +47.5%
Contains more CopperCopper +25%
Contains more ZincZinc +49.6%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +541.7%
~equal in Iron ~2.46mg
~equal in Selenium ~2.3µg

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.
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more FolateFolate +670.4%
Contains more CholineCholine +14.6%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +933.1%
Contains more Vitamin B5Vitamin B5 +154.3%
Contains more Vitamin B6Vitamin B6 +242%
Contains more Vitamin KVitamin K +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bulgur dry DV% diff.
Manganese 0.475mg 3.048mg 112%
Folate 208µg 27µg 45%
Vitamin B3 0.495mg 5.114mg 29%
Magnesium 53mg 164mg 26%
Fiber 6.5g 12.5g 24%
Phosphorus 156mg 300mg 21%
Vitamin B6 0.1mg 0.342mg 19%
Carbs 20.76g 75.87g 18%
Vitamin B5 0.411mg 1.045mg 13%
Calories 116kcal 342kcal 11%
Protein 7.73g 12.29g 9%
Copper 0.268mg 0.335mg 7%
Zinc 1.29mg 1.93mg 6%
Vitamin B2 0.055mg 0.115mg 5%
Potassium 278mg 410mg 4%
Vitamin B1 0.202mg 0.232mg 3%
Polyunsaturated fat 0.225g 0.541g 2%
Sodium 4mg 17mg 1%
Iron 2.51mg 2.46mg 1%
Calcium 24mg 35mg 1%
Fats 0.53g 1.33g 1%
Choline 32.2mg 28.1mg 1%
Vitamin E 0.28mg 0.06mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 63.37g N/A
Sugar 3.3g 0.41g N/A
Vitamin A 1µg 0µg 0%
Selenium 2.5µg 2.3µg 0%
Vitamin K 1.7µg 1.9µg 0%
Saturated fat 0.138g 0.232g 0%
Monounsaturated fat 0.044g 0.173g 0%
Tryptophan 0.095mg 0.19mg 0%
Threonine 0.294mg 0.354mg 0%
Isoleucine 0.314mg 0.455mg 0%
Leucine 0.592mg 0.83mg 0%
Lysine 0.523mg 0.339mg 0%
Methionine 0.11mg 0.19mg 0%
Phenylalanine 0.451mg 0.58mg 0%
Valine 0.368mg 0.554mg 0%
Histidine 0.24mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +678.2%
Contains more ProteinProtein +59%
Contains more FatsFats +150.9%
Contains more CarbsCarbs +265.5%
Contains more OtherOther +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -40.5%
Contains more Mono. FatMonounsaturated fat +293.2%
Contains more Poly. FatPolyunsaturated fat +140.4%

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.