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  6. Black gram vs. Bulgur

Black gram vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Black gram and Bulgur?

  • Black gram is higher in Folate, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, and Copper, yet Bulgur is higher in Manganese.
  • Black gram's daily need coverage for Folate is 19% more.
  • Black gram has 5 times more Calcium than Bulgur. While Black gram has 53mg of Calcium, Bulgur has only 10mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Bulgur, cooked types in this article.

Infographic

Black gram 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 gram
Black gram
8
:
2
Bulgur
Bulgur
Contains more Calcium +430%
Contains more Iron +82.3%
Contains more Magnesium +96.9%
Contains more Phosphorus +290%
Contains more Potassium +239.7%
Contains more Zinc +45.6%
Contains more Copper +85.3%
Contains more Selenium +316.7%
Contains less Sodium -28.6%
Contains more Manganese +47.8%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +430%
Contains more Iron +82.3%
Contains more Magnesium +96.9%
Contains more Phosphorus +290%
Contains more Potassium +239.7%
Contains more Zinc +45.6%
Contains more Copper +85.3%
Contains more Selenium +316.7%
Contains less Sodium -28.6%
Contains more Manganese +47.8%

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 gram
Black gram
9
:
1
Bulgur
Bulgur
Contains more Vitamin A +1450%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +25.9%
Contains more Folate +422.2%
Contains more Vitamin K +440%
Contains more Vitamin B6 +43.1%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 +1450%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +25.9%
Contains more Folate +422.2%
Contains more Vitamin K +440%
Contains more Vitamin B6 +43.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Bulgur
Bulgur
Contains more Protein +144.8%
Contains more Fats +129.2%
Contains more Other +211.8%
Equal in Carbs - 18.58
Equal in Water - 77.76
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +144.8%
Contains more Fats +129.2%
Contains more Other +211.8%
Equal in Carbs - 18.58
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Bulgur
Bulgur
Contains more Polyunsaturated fat +266.3%
Equal in Monounsaturated Fat - 0.031
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Polyunsaturated fat +266.3%
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 gram Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Bulgur Opinion
Net carbs 11.94g 14.08g Bulgur
Protein 7.54g 3.08g Black gram
Fats 0.55g 0.24g Black gram
Carbs 18.34g 18.58g Bulgur
Calories 105kcal 83kcal Black gram
Sugar 2.01g 0.1g Bulgur
Fiber 6.4g 4.5g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 0.96mg Black gram
Magnesium 63mg 32mg Black gram
Phosphorus 156mg 40mg Black gram
Potassium 231mg 68mg Black gram
Sodium 7mg 5mg Bulgur
Zinc 0.83mg 0.57mg Black gram
Copper 0.139mg 0.075mg Black gram
Manganese 0.412mg 0.609mg Bulgur
Selenium 2.5µg 0.6µg Black gram
Vitamin A 31IU 2IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.01mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.057mg Black gram
Vitamin B2 0.075mg 0.028mg Black gram
Vitamin B3 1.5mg 1mg Black gram
Vitamin B5 0.433mg 0.344mg Black gram
Vitamin B6 0.058mg 0.083mg Bulgur
Folate 94µg 18µg Black gram
Vitamin K 2.7µg 0.5µg Black gram
Tryptophan 0.078mg 0.048mg Black gram
Threonine 0.262mg 0.089mg Black gram
Isoleucine 0.385mg 0.114mg Black gram
Leucine 0.625mg 0.208mg Black gram
Lysine 0.5mg 0.085mg Black gram
Methionine 0.11mg 0.048mg Black gram
Phenylalanine 0.44mg 0.145mg Black gram
Valine 0.423mg 0.139mg Black gram
Histidine 0.211mg 0.071mg Black gram
Saturated Fat 0.038g 0.042g Black gram
Monounsaturated Fat 0.029g 0.031g Bulgur
Polyunsaturated fat 0.359g 0.098g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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 gram
8%
Bulgur
Minerals Daily Need Coverage Score
35%
Black gram
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.