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Winged bean vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Winged bean and Bulgur

  • Bulgur has less Copper, Vitamin B1, Potassium, Iron, Vitamin B2, and Zinc.
  • Winged bean's daily need coverage for Copper is 146% more.
  • Winged bean has 9 times more Potassium than Bulgur. Winged bean has 586mg of Potassium, while Bulgur has 68mg.

The food varieties used in the comparison are Winged bean tuber, raw and Bulgur, cooked.

Infographic

Winged bean vs Bulgur 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.
Contains more Calcium +200%
Contains more Iron +108.3%
Contains more Phosphorus +12.5%
Contains more Potassium +761.8%
Contains more Zinc +143.9%
Contains more Copper +1748%
Contains more Selenium +16.7%
Contains more Magnesium +33.3%
Contains less Sodium -85.7%
Contains more Manganese +14.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +200%
Contains more Iron +108.3%
Contains more Phosphorus +12.5%
Contains more Potassium +761.8%
Contains more Zinc +143.9%
Contains more Copper +1748%
Contains more Selenium +16.7%
Contains more Magnesium +33.3%
Contains less Sodium -85.7%
Contains more Manganese +14.5%

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.
:
5
Bulgur
Contains more Vitamin B1 +564.9%
Contains more Vitamin B2 +432.1%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +196.6%
Contains more Vitamin B6 +10.7%
Equal in Folate - 18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +564.9%
Contains more Vitamin B2 +432.1%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +196.6%
Contains more Vitamin B6 +10.7%
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +276.6%
Contains more Fats +275%
Contains more Carbs +51.2%
Contains more Other +488.2%
Contains more Water +35.5%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +276.6%
Contains more Fats +275%
Contains more Carbs +51.2%
Contains more Other +488.2%
Contains more Water +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +654.8%
Contains more Polyunsaturated fat +77.6%
Contains less Saturated Fat -81.1%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +654.8%
Contains more Polyunsaturated fat +77.6%
Contains less Saturated Fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Bulgur Opinion
Net carbs 28.1g 14.08g Winged bean
Protein 11.6g 3.08g Winged bean
Fats 0.9g 0.24g Winged bean
Carbs 28.1g 18.58g Winged bean
Calories 148kcal 83kcal Winged bean
Sugar 0.1g Winged bean
Fiber 4.5g Bulgur
Calcium 30mg 10mg Winged bean
Iron 2mg 0.96mg Winged bean
Magnesium 24mg 32mg Bulgur
Phosphorus 45mg 40mg Winged bean
Potassium 586mg 68mg Winged bean
Sodium 35mg 5mg Bulgur
Zinc 1.39mg 0.57mg Winged bean
Copper 1.386mg 0.075mg Winged bean
Manganese 0.532mg 0.609mg Bulgur
Selenium 0.7µg 0.6µg Winged bean
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.379mg 0.057mg Winged bean
Vitamin B2 0.149mg 0.028mg Winged bean
Vitamin B3 1.64mg 1mg Winged bean
Vitamin B5 0.116mg 0.344mg Bulgur
Vitamin B6 0.075mg 0.083mg Bulgur
Folate 19µg 18µg Winged bean
Vitamin K 0.5µg Bulgur
Tryptophan 0.252mg 0.048mg Winged bean
Threonine 0.451mg 0.089mg Winged bean
Isoleucine 0.425mg 0.114mg Winged bean
Leucine 0.64mg 0.208mg Winged bean
Lysine 0.592mg 0.085mg Winged bean
Methionine 0.143mg 0.048mg Winged bean
Phenylalanine 0.451mg 0.145mg Winged bean
Valine 0.599mg 0.139mg Winged bean
Histidine 0.241mg 0.071mg Winged bean
Saturated Fat 0.222g 0.042g Bulgur
Monounsaturated Fat 0.234g 0.031g Winged bean
Polyunsaturated fat 0.174g 0.098g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
8%
Bulgur
Minerals Daily Need Coverage Score
75%
Winged bean
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.18g)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.