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  6. Bulgur vs. Bean

Bulgur vs. Bean — In-Depth Nutrition Comparison

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Important differences between Bulgur and Bean

  • Bulgur has more Iron, however, Bean has more Copper, Phosphorus, Vitamin B1, Zinc, Selenium, and Potassium.
  • Bean's daily need coverage for Copper is 15% more.
  • Bulgur has 3 times more Iron than Bean. Bulgur has 0.96mg of Iron, while Bean has 0.29mg.

The food varieties used in the comparison are Bulgur, cooked and Beans, baked, canned, no salt added.

Infographic

Bulgur vs Bean 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.
Bulgur
Bulgur
2
:
7
Bean
Bean
Contains more Iron +231%
Contains more Calcium +400%
Contains more Phosphorus +160%
Contains more Potassium +335.3%
Contains less Sodium -80%
Contains more Zinc +145.6%
Contains more Copper +174.7%
Contains more Selenium +650%
Equal in Magnesium - 32
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +231%
Contains more Calcium +400%
Contains more Phosphorus +160%
Contains more Potassium +335.3%
Contains less Sodium -80%
Contains more Zinc +145.6%
Contains more Copper +174.7%
Contains more Selenium +650%
Equal in Magnesium - 32

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.
Bulgur
Bulgur
2
:
8
Bean
Bean
Contains more Vitamin B3 +132.6%
Contains more Vitamin A +5200%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B6 +56.6%
Contains more Folate +33.3%
Contains more Vitamin K +60%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +132.6%
Contains more Vitamin A +5200%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B6 +56.6%
Contains more Folate +33.3%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
:
4
Bean
Bean
Contains more Protein +55.8%
Contains more Fats +66.7%
Contains more Carbs +10.3%
Contains more Other +402.9%
Equal in Water - 72.6
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +55.8%
Contains more Fats +66.7%
Contains more Carbs +10.3%
Contains more Other +402.9%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Bean
Bean
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +75.5%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +75.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Bean
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Bean Opinion
Net carbs 14.08g 14.99g Bean
Protein 3.08g 4.8g Bean
Fats 0.24g 0.4g Bean
Carbs 18.58g 20.49g Bean
Calories 83kcal 105kcal Bean
Sugar 0.1g 7.78g Bulgur
Fiber 4.5g 5.5g Bean
Calcium 10mg 50mg Bean
Iron 0.96mg 0.29mg Bulgur
Magnesium 32mg 32mg
Phosphorus 40mg 104mg Bean
Potassium 68mg 296mg Bean
Sodium 5mg 1mg Bean
Zinc 0.57mg 1.4mg Bean
Copper 0.075mg 0.206mg Bean
Manganese 0.609mg Bulgur
Selenium 0.6µg 4.5µg Bean
Vitamin A 2IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.01mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.057mg 0.15mg Bean
Vitamin B2 0.028mg 0.06mg Bean
Vitamin B3 1mg 0.43mg Bulgur
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.083mg 0.13mg Bean
Folate 18µg 24µg Bean
Vitamin K 0.5µg 0.8µg Bean
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g 0.103g Bulgur
Monounsaturated Fat 0.031g 0.035g Bean
Polyunsaturated fat 0.098g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Bean
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
8%
Bulgur
11%
Bean
Minerals Daily Need Coverage Score
21%
Bulgur
25%
Bean

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 7.68g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.061g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 14)
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 is richer in vitamins?
Bean
Bean 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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.