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Bulgur vs Lentil - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.179g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 20)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 1.39g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
10
Lentil
Mineral Summary Score
49
Bulgur
30
Lentil

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
2
Lentil
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Equal in Potassium - 369
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Equal in Potassium - 369

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
7
:
2
Lentil
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
54%
Lentil
Carbohydrates
76%
Bulgur
20%
Lentil
Fats
6%
Bulgur
2%
Lentil

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Lentil Opinion
Calories 342 116 Bulgur
Protein 12.29 9.02 Bulgur
Fats 1.33 0.38 Bulgur
Vitamin C 0 1.5 Lentil
Carbs 75.87 20.13 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.33 Lentil
Calcium 35 19 Bulgur
Potassium 410 369 Bulgur
Magnesium 164 36 Bulgur
Sugars 0.41 1.8 Lentil
Fiber 12.5 7.9 Bulgur
Copper 0.335 0.251 Bulgur
Zinc 1.93 1.27 Bulgur
Starch
Phosphorus 300 180 Bulgur
Sodium 17 2 Lentil
Vitamin A 9 8 Bulgur
Vitamin E 0.06 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.232 0.169 Bulgur
Vitamin B2 0.115 0.073 Bulgur
Vitamin B3 5.114 1.06 Bulgur
Vitamin B5 1.045 0.638 Bulgur
Vitamin B6 0.342 0.178 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 1.7 Bulgur
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.053 Lentil
Monounsaturated Fat 0.173 0.064 Bulgur
Polyunsaturated fat 0.541 0.175 Bulgur
Tryptophan 0.19 0.081 Bulgur
Threonine 0.354 0.323 Bulgur
Isoleucine 0.455 0.39 Bulgur
Leucine 0.83 0.654 Bulgur
Lysine 0.339 0.63 Lentil
Methionine 0.19 0.077 Bulgur
Phenylalanine 0.58 0.445 Bulgur
Valine 0.554 0.448 Bulgur
Histidine 0.285 0.254 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.