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  6. Pigeon pea vs. Bulgur dry

Pigeon pea vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between pigeon pea and bulgur dry

  • Pigeon pea has more folate; however, bulgur dry has more manganese, magnesium, vitamin B3, phosphorus, fiber, vitamin B6, iron, vitamin B5, and zinc.
  • Daily need coverage for manganese for bulgur dry is 111% higher.
  • Bulgur dry has 4 times less folate than pigeon pea. Pigeon pea has 111µg of folate, while bulgur dry has 27µg.
  • Bulgur dry has a higher glycemic index than pigeon pea.

Food types used in this article are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Bulgur, dry.

Infographic

Pigeon 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
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 more CalciumCalcium +22.9%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +26.1%
Contains more MagnesiumMagnesium +256.5%
Contains more IronIron +121.6%
Contains more CopperCopper +24.5%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +152.1%
Contains more ManganeseManganese +508.4%
~equal in Potassium ~410mg

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
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 FolateFolate +311.1%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +554.8%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more Vitamin B6Vitamin B6 +584%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea Bulgur dry DV% diff.
Manganese 0.501mg 3.048mg 111%
Magnesium 46mg 164mg 28%
Vitamin B3 0.781mg 5.114mg 27%
Phosphorus 119mg 300mg 26%
Fiber 6.7g 12.5g 23%
Vitamin B6 0.05mg 0.342mg 22%
Folate 111µg 27µg 21%
Carbs 23.25g 75.87g 18%
Iron 1.11mg 2.46mg 17%
Vitamin B5 0.319mg 1.045mg 15%
Calories 121kcal 342kcal 11%
Protein 6.76g 12.29g 11%
Zinc 0.9mg 1.93mg 9%
Copper 0.269mg 0.335mg 7%
Vitamin B1 0.146mg 0.232mg 7%
Choline 28.1mg 5%
Vitamin B2 0.059mg 0.115mg 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.205g 0.541g 2%
Selenium 2.9µg 2.3µg 1%
Sodium 5mg 17mg 1%
Potassium 384mg 410mg 1%
Calcium 43mg 35mg 1%
Fats 0.38g 1.33g 1%
Saturated fat 0.083g 0.232g 1%
Net carbs 16.55g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.003g 0.173g 0%
Tryptophan 0.066mg 0.19mg 0%
Threonine 0.239mg 0.354mg 0%
Isoleucine 0.245mg 0.455mg 0%
Leucine 0.483mg 0.83mg 0%
Lysine 0.474mg 0.339mg 0%
Methionine 0.076mg 0.19mg 0%
Phenylalanine 0.579mg 0.58mg 0%
Valine 0.292mg 0.554mg 0%
Histidine 0.241mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 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 +661.7%
Contains more ProteinProtein +81.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +226.3%
Contains more OtherOther +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 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 -64.2%
Contains more Mono. FatMonounsaturated fat +5666.7%
Contains more Poly. FatPolyunsaturated fat +163.9%

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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.