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  6. Bulgur vs. Black turtle bean

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

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Significant differences between Bulgur and Black turtle bean

  • Bulgur has more Manganese, however, Black turtle bean is richer in Iron, Copper, Folate, Phosphorus, Fiber, Vitamin B1, Potassium, and Vitamin E .
  • Black turtle bean covers your daily Iron needs 24% more than Bulgur.
  • Black turtle bean has 2 times less Manganese than Bulgur. Bulgur has 0.609mg of Manganese, while Black turtle bean has 0.327mg.

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

Infographic

Bulgur vs Black turtle 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
1
:
9
Black turtle bean
Black turtle bean
Contains more Manganese +86.2%
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%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Manganese +86.2%
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%

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
Black turtle bean
Black turtle bean
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +32.3%
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%
Equal in Vitamin B6 - 0.077
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%
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%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +32.3%
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%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
21%
Bulgur
42%
Black turtle bean

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