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Beans vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between beans and bulgur

  • Beans have more copper, phosphorus, vitamin B1, zinc, selenium, and potassium; however, bulgur has more iron.
  • Beans' daily need coverage for copper is 15% more.
  • Beans have 8 times more selenium than bulgur. Beans have 4.5µg of selenium, while bulgur has 0.6µg.
  • Bulgur has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Bulgur, cooked.

Infographic

Beans 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.
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +335.3%
Contains more CopperCopper +174.7%
Contains more ZincZinc +145.6%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +650%
Contains more IronIron +231%
~equal in Magnesium ~32mg

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.
Beans
9
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Bulgur
2
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% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +33.3%
Contains more CholineCholine +346.4%
Contains more Vitamin B3Vitamin B3 +132.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Bulgur
1
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 ProteinProtein +55.8%
Contains more FatsFats +66.7%
Contains more OtherOther +402.9%
~equal in Carbs ~18.58g
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +75.5%
Contains less Sat. FatSaturated Fat -59.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Bulgur Opinion
Calories 105kcal 83kcal Beans
Protein 4.8g 3.08g Beans
Fats 0.4g 0.24g Beans
Vitamin C 3.1mg 0mg Beans
Net carbs 14.99g 14.08g Beans
Carbs 20.49g 18.58g Beans
Magnesium 32mg 32mg
Calcium 50mg 10mg Beans
Potassium 296mg 68mg Beans
Iron 0.29mg 0.96mg Bulgur
Sugar 7.78g 0.1g Bulgur
Fiber 5.5g 4.5g Beans
Copper 0.206mg 0.075mg Beans
Zinc 1.4mg 0.57mg Beans
Phosphorus 104mg 40mg Beans
Sodium 1mg 5mg Beans
Vitamin A 106IU 2IU Beans
Vitamin A 5µg 0µg Beans
Vitamin E 0.15mg 0.01mg Beans
Manganese 0.609mg Bulgur
Selenium 4.5µg 0.6µg Beans
Vitamin B1 0.15mg 0.057mg Beans
Vitamin B2 0.06mg 0.028mg Beans
Vitamin B3 0.43mg 1mg Bulgur
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.13mg 0.083mg Beans
Vitamin K 0.8µg 0.5µg Beans
Folate 24µg 18µg Beans
Choline 30.8mg 6.9mg Beans
Saturated Fat 0.103g 0.042g Bulgur
Monounsaturated fat 0.035g 0.031g Beans
Polyunsaturated fat 0.172g 0.098g Beans
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Beans
8%
Bulgur
Minerals Daily Need Coverage Score
25%
Beans
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 7.68g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.061g)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Beans
Beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Beans
Beans is relatively richer in minerals
Which food is richer in vitamins?
Beans
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.