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

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

  • Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Potassium, and Vitamin B2, while Bulgur has more Manganese, and Vitamin B5.
  • Yardlong bean (Asparagus bean) covers your daily need of Vitamin C 18% more than Bulgur.
  • Yardlong bean (Asparagus bean) contains 4 times more Calcium than Bulgur. While Yardlong bean (Asparagus bean) contains 44mg of Calcium, Bulgur contains only 10mg.

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

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Yardlong bean (Asparagus bean) vs Bulgur 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 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%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +203%
Equal in Iron - 0.96
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
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%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Contains more Manganese +203%
Equal in Iron - 0.96

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 A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +253.6%
Contains more Folate +150%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +245.8%
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%
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 A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.1%
Contains more Vitamin B2 +253.6%
Contains more Folate +150%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +245.8%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Bulgur
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
15%
Yardlong bean (Asparagus bean)
8%
Bulgur
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
21%
Bulgur

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.