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Pigeon pea vs Bulgur - In-Depth Nutrition Comparison

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Summary of differences between Pigeon pea and Bulgur

  • Pigeon pea has more Folate, Copper, Iron, Vitamin B1, Potassium, Selenium, Fiber, and Phosphorus, while Bulgur has more Manganese, and Vitamin B3.
  • Pigeon pea covers your daily need of Folate 107% more than Bulgur.
  • Pigeon pea contains 4 times more Selenium than Bulgur. While Pigeon pea contains 8.2µg of Selenium, Bulgur contains only 2.3µg.

These are the specific foods used in this comparison Pigeon peas (red gram), mature seeds, raw and Bulgur, dry.

Infographic

Pigeon 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 more Calcium +271.4%
Contains more Iron +112.6%
Contains more Magnesium +11.6%
Contains more Phosphorus +22.3%
Contains more Potassium +239.5%
Contains more Zinc +43%
Contains more Copper +215.5%
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +271.4%
Contains more Iron +112.6%
Contains more Magnesium +11.6%
Contains more Phosphorus +22.3%
Contains more Potassium +239.5%
Contains more Zinc +43%
Contains more Copper +215.5%
Equal in Sodium - 17

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
:
4
Bulgur
Contains more Vitamin A +211.1%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +62.6%
Contains more Vitamin B5 +21.1%
Contains more Folate +1588.9%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B6 +20.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
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 +211.1%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +62.6%
Contains more Vitamin B5 +21.1%
Contains more Folate +1588.9%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B6 +20.8%

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.
Pigeon pea Bulgur
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea Bulgur Opinion
Net carbs 47.78g 63.37g Bulgur
Protein 21.7g 12.29g Pigeon pea
Fats 1.49g 1.33g Pigeon pea
Carbs 62.78g 75.87g Bulgur
Calories 343kcal 342kcal Pigeon pea
Starch g g
Fructose g g
Sugar g 0.41g Pigeon pea
Fiber 15g 12.5g Pigeon pea
Calcium 130mg 35mg Pigeon pea
Iron 5.23mg 2.46mg Pigeon pea
Magnesium 183mg 164mg Pigeon pea
Phosphorus 367mg 300mg Pigeon pea
Potassium 1392mg 410mg Pigeon pea
Sodium 17mg 17mg
Zinc 2.76mg 1.93mg Pigeon pea
Copper 1.057mg 0.335mg Pigeon pea
Vitamin A 28IU 9IU Pigeon pea
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.643mg 0.232mg Pigeon pea
Vitamin B2 0.187mg 0.115mg Pigeon pea
Vitamin B3 2.965mg 5.114mg Bulgur
Vitamin B5 1.266mg 1.045mg Pigeon pea
Vitamin B6 0.283mg 0.342mg Bulgur
Folate 456µg 27µg Pigeon pea
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.212mg 0.19mg Pigeon pea
Threonine 0.767mg 0.354mg Pigeon pea
Isoleucine 0.785mg 0.455mg Pigeon pea
Leucine 1.549mg 0.83mg Pigeon pea
Lysine 1.521mg 0.339mg Pigeon pea
Methionine 0.243mg 0.19mg Pigeon pea
Phenylalanine 1.858mg 0.58mg Pigeon pea
Valine 0.937mg 0.554mg Pigeon pea
Histidine 0.774mg 0.285mg Pigeon pea
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.33g 0.232g Bulgur
Monounsaturated Fat 0.012g 0.173g Bulgur
Polyunsaturated fat 0.814g 0.541g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon 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
62
Pigeon pea
29
Bulgur
Mineral Summary Score
134
Pigeon 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
130%
Pigeon pea
74%
Bulgur
Carbohydrates
63%
Pigeon pea
76%
Bulgur
Fats
7%
Pigeon pea
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 25)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.098g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.