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Bean vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 1.7g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Bulgur
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
20
Bulgur
Mineral Summary Score
84
Bean
49
Bulgur

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
Bean
8
:
0
Bulgur
Contains more Iron +106.1%
Contains more Calcium +222.9%
Contains more Potassium +239.8%
Contains more Copper +166.6%
Contains more Zinc +18.1%
Contains more Phosphorus +37%
Contains less Sodium -29.4%
Equal in Magnesium - 164
Contains more Iron +106.1%
Contains more Calcium +222.9%
Contains more Potassium +239.8%
Contains more Copper +166.6%
Contains more Zinc +18.1%
Contains more Phosphorus +37%
Contains less Sodium -29.4%
Equal in Magnesium - 164

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
Bean
6
:
3
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%

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 the food
Protein
129%
Bean
74%
Bulgur
Carbohydrates
63%
Bean
76%
Bulgur
Fats
6%
Bean
6%
Bulgur

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Bulgur Opinion
Calories 347 342 Bean
Protein 21.42 12.29 Bean
Fats 1.23 1.33 Bulgur
Vitamin C 6.3 0 Bean
Carbs 62.55 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 2.46 Bean
Calcium 113 35 Bean
Potassium 1393 410 Bean
Magnesium 176 164 Bean
Sugars 2.11 0.41 Bean
Fiber 15.5 12.5 Bean
Copper 0.893 0.335 Bean
Zinc 2.28 1.93 Bean
Starch 34.17 Bean
Phosphorus 411 300 Bean
Sodium 12 17 Bean
Vitamin A 0 9 Bulgur
Vitamin E 0.21 0.06 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.232 Bean
Vitamin B2 0.212 0.115 Bean
Vitamin B3 1.174 5.114 Bulgur
Vitamin B5 0.785 1.045 Bulgur
Vitamin B6 0.474 0.342 Bean
Vitamin B12 0 0
Vitamin K 5.6 1.9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.235 0.232 Bulgur
Monounsaturated Fat 0.229 0.173 Bean
Polyunsaturated fat 0.407 0.541 Bulgur
Tryptophan 0.237 0.19 Bean
Threonine 0.81 0.354 Bean
Isoleucine 0.871 0.455 Bean
Leucine 1.558 0.83 Bean
Lysine 1.356 0.339 Bean
Methionine 0.259 0.19 Bean
Phenylalanine 1.095 0.58 Bean
Valine 0.998 0.554 Bean
Histidine 0.556 0.285 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.