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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.

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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
:
0
Bulgur
Contains more Iron +112.6%
Contains more Calcium +271.4%
Contains more Potassium +239.5%
Contains more Magnesium +11.6%
Contains more Copper +215.5%
Contains more Zinc +43%
Contains more Phosphorus +22.3%
Equal in Sodium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +112.6%
Contains more Calcium +271.4%
Contains more Potassium +239.5%
Contains more Magnesium +11.6%
Contains more Copper +215.5%
Contains more Zinc +43%
Contains more Phosphorus +22.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 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.

All nutrients comparison - raw data values

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

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.