Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Bulgur dry

Bean raw vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

The main differences between bean raw and bulgur dry

  • Bean raw has more folate, copper, selenium, vitamin B1, iron, potassium, phosphorus, and fiber; however, bulgur dry has more manganese and vitamin B3.
  • Daily need coverage for folate for bean raw is 125% higher.
  • Bulgur dry has 12 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while bulgur dry has 2.3µg.
  • Bulgur dry has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Bulgur, dry.

Infographic

Bean raw vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +222.9%
Contains more PotassiumPotassium +239.8%
Contains more IronIron +106.1%
Contains more CopperCopper +166.6%
Contains more ZincZinc +18.1%
Contains more PhosphorusPhosphorus +37%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +1113%
Contains more ManganeseManganese +165.5%
~equal in Magnesium ~164mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +207.3%
Contains more Vitamin B2Vitamin B2 +84.3%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +1844.4%
Contains more CholineCholine +135.6%
Contains more Vitamin B3Vitamin B3 +335.6%
Contains more Vitamin B5Vitamin B5 +33.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Bulgur dry DV% diff.
Folate 525µg 27µg 125%
Manganese 1.148mg 3.048mg 83%
Copper 0.893mg 0.335mg 62%
Selenium 27.9µg 2.3µg 47%
Vitamin B1 0.713mg 0.232mg 40%
Iron 5.07mg 2.46mg 33%
Potassium 1393mg 410mg 29%
Vitamin B3 1.174mg 5.114mg 25%
Protein 21.42g 12.29g 18%
Phosphorus 411mg 300mg 16%
Starch 34.17g 14%
Fiber 15.5g 12.5g 12%
Vitamin B6 0.474mg 0.342mg 10%
Calcium 113mg 35mg 8%
Vitamin C 6.3mg 0mg 7%
Choline 66.2mg 28.1mg 7%
Vitamin B2 0.212mg 0.115mg 7%
Vitamin B5 0.785mg 1.045mg 5%
Carbs 62.55g 75.87g 4%
Vitamin K 5.6µg 1.9µg 3%
Magnesium 176mg 164mg 3%
Zinc 2.28mg 1.93mg 3%
Vitamin E 0.21mg 0.06mg 1%
Polyunsaturated fat 0.407g 0.541g 1%
Calories 347kcal 342kcal 0%
Fats 1.23g 1.33g 0%
Net carbs 47.05g 63.37g N/A
Sugar 2.11g 0.41g N/A
Sodium 12mg 17mg 0%
Saturated fat 0.235g 0.232g 0%
Monounsaturated fat 0.229g 0.173g 0%
Tryptophan 0.237mg 0.19mg 0%
Threonine 0.81mg 0.354mg 0%
Isoleucine 0.871mg 0.455mg 0%
Leucine 1.558mg 0.83mg 0%
Lysine 1.356mg 0.339mg 0%
Methionine 0.259mg 0.19mg 0%
Phenylalanine 1.095mg 0.58mg 0%
Valine 0.998mg 0.554mg 0%
Histidine 0.556mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +74.3%
Contains more WaterWater +25.9%
Contains more OtherOther +129.8%
Contains more CarbsCarbs +21.3%
~equal in Fats ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +32.4%
Contains more Poly. FatPolyunsaturated fat +32.9%
~equal in Saturated fat ~0.232g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.