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  6. Bulgur vs. Adzuki bean

Bulgur vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Adzuki bean

  • Bulgur has less Folate, Copper, Phosphorus, Potassium, Iron, Fiber, and Zinc.
  • Adzuki bean covers your daily Folate needs 26% more than Bulgur.

Food varieties used in this article are Bulgur, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Adzuki 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
:
8
Adzuki bean
Adzuki bean
Contains less Sodium -37.5%
Contains more Calcium +180%
Contains more Iron +108.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +320%
Contains more Potassium +682.4%
Contains more Zinc +210.5%
Contains more Copper +297.3%
Contains more Selenium +100%
Equal in Manganese - 0.573
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains less Sodium -37.5%
Contains more Calcium +180%
Contains more Iron +108.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +320%
Contains more Potassium +682.4%
Contains more Zinc +210.5%
Contains more Copper +297.3%
Contains more Selenium +100%
Equal in Manganese - 0.573

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
3
:
6
Adzuki bean
Adzuki bean
Contains more Vitamin B3 +39.5%
Contains more Vitamin A +200%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +15.7%
Contains more Folate +572.2%
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%
Adzuki 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% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B3 +39.5%
Contains more Vitamin A +200%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +15.7%
Contains more Folate +572.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +140%
Contains more Water +17.3%
Contains more Protein +144.2%
Contains more Carbs +33.3%
Contains more Other +288.2%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Fats +140%
Contains more Water +17.3%
Contains more Protein +144.2%
Contains more Carbs +33.3%
Contains more Other +288.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -14.3%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Adzuki bean Opinion
Net carbs 14.08g 17.47g Adzuki bean
Protein 3.08g 7.52g Adzuki bean
Fats 0.24g 0.1g Bulgur
Carbs 18.58g 24.77g Adzuki bean
Calories 83kcal 128kcal Adzuki bean
Sugar 0.1g Adzuki bean
Fiber 4.5g 7.3g Adzuki bean
Calcium 10mg 28mg Adzuki bean
Iron 0.96mg 2mg Adzuki bean
Magnesium 32mg 52mg Adzuki bean
Phosphorus 40mg 168mg Adzuki bean
Potassium 68mg 532mg Adzuki bean
Sodium 5mg 8mg Bulgur
Zinc 0.57mg 1.77mg Adzuki bean
Copper 0.075mg 0.298mg Adzuki bean
Manganese 0.609mg 0.573mg Bulgur
Selenium 0.6µg 1.2µg Adzuki bean
Vitamin A 2IU 6IU Adzuki bean
Vitamin E 0.01mg Bulgur
Vitamin B1 0.057mg 0.115mg Adzuki bean
Vitamin B2 0.028mg 0.064mg Adzuki bean
Vitamin B3 1mg 0.717mg Bulgur
Vitamin B5 0.344mg 0.43mg Adzuki bean
Vitamin B6 0.083mg 0.096mg Adzuki bean
Folate 18µg 121µg Adzuki bean
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.072mg Adzuki bean
Threonine 0.089mg 0.255mg Adzuki bean
Isoleucine 0.114mg 0.3mg Adzuki bean
Leucine 0.208mg 0.632mg Adzuki bean
Lysine 0.085mg 0.567mg Adzuki bean
Methionine 0.048mg 0.079mg Adzuki bean
Phenylalanine 0.145mg 0.398mg Adzuki bean
Valine 0.139mg 0.387mg Adzuki bean
Histidine 0.071mg 0.198mg Adzuki bean
Saturated Fat 0.042g 0.036g Adzuki bean
Monounsaturated Fat 0.031g 0.009g Bulgur
Polyunsaturated fat 0.098g 0.021g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Adzuki 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
16%
Adzuki bean
Minerals Daily Need Coverage Score
21%
Bulgur
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.