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Cranberry beans vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between Cranberry beans and Bulgur

  • Cranberry beans has more Folate, Copper, Fiber, Iron, Phosphorus, Vitamin B1, Potassium, and Zinc, while Bulgur has more Manganese.
  • Cranberry beans covers your daily need of Folate 47% more than Bulgur.
  • Cranberry beans contains 6 times more Potassium than Bulgur. While Cranberry beans contains 387mg of Potassium, Bulgur contains only 68mg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Cranberry beans 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.
Contains more Calcium +400%
Contains more Iron +117.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +237.5%
Contains more Potassium +469.1%
Contains less Sodium -80%
Contains more Zinc +100%
Contains more Copper +208%
Contains more Selenium +116.7%
Contains more Manganese +64.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +400%
Contains more Iron +117.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +237.5%
Contains more Potassium +469.1%
Contains less Sodium -80%
Contains more Zinc +100%
Contains more Copper +208%
Contains more Selenium +116.7%
Contains more Manganese +64.6%

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.
:
6
Bulgur
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +146.4%
Contains more Folate +1050%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +94.2%
Contains more Vitamin B5 +43.3%
Equal in Vitamin B6 - 0.083
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +146.4%
Contains more Folate +1050%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +94.2%
Contains more Vitamin B5 +43.3%
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203.2%
Contains more Fats +91.7%
Contains more Carbs +31.6%
Contains more Other +220.6%
Contains more Water +20.3%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
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 +203.2%
Contains more Fats +91.7%
Contains more Carbs +31.6%
Contains more Other +220.6%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +103.1%
Contains less Saturated Fat -64.7%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +103.1%
Contains less Saturated Fat -64.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Bulgur Opinion
Net carbs 15.86g 14.08g Cranberry beans
Protein 9.34g 3.08g Cranberry beans
Fats 0.46g 0.24g Cranberry beans
Carbs 24.46g 18.58g Cranberry beans
Calories 136kcal 83kcal Cranberry beans
Sugar 0.1g Cranberry beans
Fiber 8.6g 4.5g Cranberry beans
Calcium 50mg 10mg Cranberry beans
Iron 2.09mg 0.96mg Cranberry beans
Magnesium 50mg 32mg Cranberry beans
Phosphorus 135mg 40mg Cranberry beans
Potassium 387mg 68mg Cranberry beans
Sodium 1mg 5mg Cranberry beans
Zinc 1.14mg 0.57mg Cranberry beans
Copper 0.231mg 0.075mg Cranberry beans
Manganese 0.37mg 0.609mg Bulgur
Selenium 1.3µg 0.6µg Cranberry beans
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.21mg 0.057mg Cranberry beans
Vitamin B2 0.069mg 0.028mg Cranberry beans
Vitamin B3 0.515mg 1mg Bulgur
Vitamin B5 0.24mg 0.344mg Bulgur
Vitamin B6 0.081mg 0.083mg Bulgur
Folate 207µg 18µg Cranberry beans
Vitamin K 0.5µg Bulgur
Tryptophan 0.111mg 0.048mg Cranberry beans
Threonine 0.393mg 0.089mg Cranberry beans
Isoleucine 0.412mg 0.114mg Cranberry beans
Leucine 0.746mg 0.208mg Cranberry beans
Lysine 0.641mg 0.085mg Cranberry beans
Methionine 0.14mg 0.048mg Cranberry beans
Phenylalanine 0.505mg 0.145mg Cranberry beans
Valine 0.489mg 0.139mg Cranberry beans
Histidine 0.26mg 0.071mg Cranberry beans
Saturated Fat 0.119g 0.042g Bulgur
Monounsaturated Fat 0.04g 0.031g Cranberry beans
Polyunsaturated fat 0.199g 0.098g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans 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
22%
Cranberry beans
8%
Bulgur
Minerals Daily Need Coverage Score
38%
Cranberry beans
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.