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Bulgur vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yardlong bean
Yardlong bean contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.127g)
Which food is lower in glycemic index?
Yardlong bean
Yardlong bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $2)
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 Yardlong bean
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Yardlong bean
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
17
Yardlong bean
Mineral Summary Score
49
Bulgur
14
Yardlong bean

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
:
Contains more Iron +423.4%
Contains more Potassium +70.8%
Contains more Magnesium +272.7%
Contains more Copper +597.9%
Contains more Zinc +421.6%
Contains more Phosphorus +408.5%
Contains more Calcium +42.9%
Contains less Sodium -76.5%
Contains more Iron +423.4%
Contains more Potassium +70.8%
Contains more Magnesium +272.7%
Contains more Copper +597.9%
Contains more Zinc +421.6%
Contains more Phosphorus +408.5%
Contains more Calcium +42.9%
Contains less Sodium -76.5%

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
:
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Contains more Vitamin C +∞%
Contains more Vitamin A +9511.1%
Equal in Vitamin B2 - 0.11
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Contains more Vitamin C +∞%
Contains more Vitamin A +9511.1%
Equal in Vitamin B2 - 0.11

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
17%
Yardlong bean
Carbohydrates
76%
Bulgur
8%
Yardlong bean
Fats
6%
Bulgur
2%
Yardlong bean

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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 Yardlong bean Opinion
Calories 342 47 Bulgur
Protein 12.29 2.8 Bulgur
Fats 1.33 0.4 Bulgur
Vitamin C 0 18.8 Yardlong bean
Carbs 75.87 8.35 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.47 Bulgur
Calcium 35 50 Yardlong bean
Potassium 410 240 Bulgur
Magnesium 164 44 Bulgur
Sugars 0.41 Bulgur
Fiber 12.5 Bulgur
Copper 0.335 0.048 Bulgur
Zinc 1.93 0.37 Bulgur
Starch
Phosphorus 300 59 Bulgur
Sodium 17 4 Yardlong bean
Vitamin A 9 865 Yardlong bean
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.107 Bulgur
Vitamin B2 0.115 0.11 Bulgur
Vitamin B3 5.114 0.41 Bulgur
Vitamin B5 1.045 0.055 Bulgur
Vitamin B6 0.342 0.024 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.105 Yardlong bean
Monounsaturated Fat 0.173 0.036 Bulgur
Polyunsaturated fat 0.541 0.169 Bulgur
Tryptophan 0.19 0.032 Bulgur
Threonine 0.354 0.104 Bulgur
Isoleucine 0.455 0.15 Bulgur
Leucine 0.83 0.2 Bulgur
Lysine 0.339 0.184 Bulgur
Methionine 0.19 0.04 Bulgur
Phenylalanine 0.58 0.154 Bulgur
Valine 0.554 0.162 Bulgur
Histidine 0.285 0.09 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.