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  6. Black turtle bean vs. Bulgur

Black turtle bean vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Bulgur

  • Black turtle bean has more Iron, Copper, Folate, Phosphorus, Fiber, Vitamin B1, Potassium, and Vitamin E , however, Bulgur is richer in Manganese.
  • Black turtle bean covers your daily Iron needs 24% more than Bulgur.
  • Bulgur has 87 times less Vitamin E than Black turtle bean. Black turtle bean has 0.87mg of Vitamin E , while Bulgur has 0.01mg.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Black turtle bean vs Bulgur 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.
Black turtle bean
Black turtle bean
9
:
1
Bulgur
Bulgur
Contains more Calcium +450%
Contains more Iron +196.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +280%
Contains more Potassium +536.8%
Contains less Sodium -40%
Contains more Zinc +33.3%
Contains more Copper +258.7%
Contains more Selenium +100%
Contains more Manganese +86.2%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +450%
Contains more Iron +196.9%
Contains more Magnesium +53.1%
Contains more Phosphorus +280%
Contains more Potassium +536.8%
Contains less Sodium -40%
Contains more Zinc +33.3%
Contains more Copper +258.7%
Contains more Selenium +100%
Contains more Manganese +86.2%

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.
Black turtle bean
Black turtle bean
6
:
3
Bulgur
Bulgur
Contains more Vitamin A +200%
Contains more Vitamin E +8600%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +100%
Contains more Folate +377.8%
Contains more Vitamin K +560%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.083
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +200%
Contains more Vitamin E +8600%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +100%
Contains more Folate +377.8%
Contains more Vitamin K +560%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +32.3%
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Bulgur
Bulgur
Contains more Protein +165.6%
Contains more Fats +45.8%
Contains more Carbs +31.1%
Contains more Other +305.9%
Contains more Water +18.3%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +165.6%
Contains more Fats +45.8%
Contains more Carbs +31.1%
Contains more Other +305.9%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Bulgur
Bulgur
Contains more Polyunsaturated fat +52%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.031
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Polyunsaturated fat +52%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.031

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Bulgur
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur Opinion
Net carbs 16.05g 14.08g Black turtle bean
Protein 8.18g 3.08g Black turtle bean
Fats 0.35g 0.24g Black turtle bean
Carbs 24.35g 18.58g Black turtle bean
Calories 130kcal 83kcal Black turtle bean
Sugar 0.32g 0.1g Bulgur
Fiber 8.3g 4.5g Black turtle bean
Calcium 55mg 10mg Black turtle bean
Iron 2.85mg 0.96mg Black turtle bean
Magnesium 49mg 32mg Black turtle bean
Phosphorus 152mg 40mg Black turtle bean
Potassium 433mg 68mg Black turtle bean
Sodium 3mg 5mg Black turtle bean
Zinc 0.76mg 0.57mg Black turtle bean
Copper 0.269mg 0.075mg Black turtle bean
Manganese 0.327mg 0.609mg Bulgur
Selenium 1.2µg 0.6µg Black turtle bean
Vitamin A 6IU 2IU Black turtle bean
Vitamin E 0.87mg 0.01mg Black turtle bean
Vitamin B1 0.225mg 0.057mg Black turtle bean
Vitamin B2 0.056mg 0.028mg Black turtle bean
Vitamin B3 0.527mg 1mg Bulgur
Vitamin B5 0.26mg 0.344mg Bulgur
Vitamin B6 0.077mg 0.083mg Bulgur
Folate 86µg 18µg Black turtle bean
Vitamin K 3.3µg 0.5µg Black turtle bean
Tryptophan 0.097mg 0.048mg Black turtle bean
Threonine 0.344mg 0.089mg Black turtle bean
Isoleucine 0.361mg 0.114mg Black turtle bean
Leucine 0.653mg 0.208mg Black turtle bean
Lysine 0.562mg 0.085mg Black turtle bean
Methionine 0.123mg 0.048mg Black turtle bean
Phenylalanine 0.442mg 0.145mg Black turtle bean
Valine 0.428mg 0.139mg Black turtle bean
Histidine 0.228mg 0.071mg Black turtle bean
Saturated Fat 0.089g 0.042g Bulgur
Monounsaturated Fat 0.03g 0.031g Bulgur
Polyunsaturated fat 0.149g 0.098g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
8%
Bulgur
Minerals Daily Need Coverage Score
42%
Black turtle bean
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.047g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle 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 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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.