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Bulgur vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Summary of differences between Bulgur and Yardlong bean (Asparagus bean)

  • Bulgur has more Manganese, and Vitamin B5, while Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Potassium, and Vitamin B2.
  • Yardlong bean (Asparagus bean) covers your daily need of Vitamin C 18% more than Bulgur.
  • Bulgur contains 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Bulgur contains 0.344mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.051mg.

These are the specific foods used in this comparison Bulgur, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bulgur vs Yardlong bean (Asparagus bean) infographic
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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.
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +203%
Contains more Calcium +340%
Contains more Magnesium +31.3%
Contains more Phosphorus +42.5%
Contains more Potassium +326.5%
Contains less Sodium -20%
Contains more Selenium +150%
Equal in Iron - 0.98
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +203%
Contains more Calcium +340%
Contains more Magnesium +31.3%
Contains more Phosphorus +42.5%
Contains more Potassium +326.5%
Contains less Sodium -20%
Contains more Selenium +150%
Equal in Iron - 0.98

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
5
:
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +245.8%
Contains more Vitamin A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +253.6%
Contains more Folate +150%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +245.8%
Contains more Vitamin A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +253.6%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.7%
Contains more Fats +140%
Contains more Carbs +102.4%
Contains more Water +12.5%
Contains more Other +111.8%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +21.7%
Contains more Fats +140%
Contains more Carbs +102.4%
Contains more Water +12.5%
Contains more Other +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +133.3%
Contains less Saturated Fat -38.1%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +133.3%
Contains less Saturated Fat -38.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Yardlong bean (Asparagus bean) Opinion
Net carbs 14.08g 9.18g Bulgur
Protein 3.08g 2.53g Bulgur
Fats 0.24g 0.1g Bulgur
Carbs 18.58g 9.18g Bulgur
Calories 83kcal 47kcal Bulgur
Sugar 0.1g Yardlong bean (Asparagus bean)
Fiber 4.5g Bulgur
Calcium 10mg 44mg Yardlong bean (Asparagus bean)
Iron 0.96mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 32mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 40mg 57mg Yardlong bean (Asparagus bean)
Potassium 68mg 290mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.57mg 0.36mg Bulgur
Copper 0.075mg 0.047mg Bulgur
Manganese 0.609mg 0.201mg Bulgur
Selenium 0.6µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 2IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.01mg Bulgur
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.057mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.028mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1mg 0.63mg Bulgur
Vitamin B5 0.344mg 0.051mg Bulgur
Vitamin B6 0.083mg 0.024mg Bulgur
Folate 18µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.029mg Bulgur
Threonine 0.089mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.114mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.208mg 0.18mg Bulgur
Lysine 0.085mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.048mg 0.036mg Bulgur
Phenylalanine 0.145mg 0.139mg Bulgur
Valine 0.139mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.071mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.042g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.031g 0.009g Bulgur
Polyunsaturated fat 0.098g 0.042g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
21%
Bulgur
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.