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Bean vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Bean and Bulgur

  • Bean has more Copper, Phosphorus, Vitamin B1, Zinc, Selenium, and Potassium, however, Bulgur has more Iron.
  • Bean's daily need coverage for Copper is 15% more.
  • Bean has 8 times more Selenium than Bulgur. Bean has 4.5µg of Selenium, while Bulgur has 0.6µg.

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

Infographic

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.
Bean
7
:
2
Bulgur
Contains more Calcium +400%
Contains more Phosphorus +160%
Contains more Potassium +335.3%
Contains less Sodium -80%
Contains more Zinc +145.6%
Contains more Copper +174.7%
Contains more Selenium +650%
Contains more Iron +231%
Equal in Magnesium - 32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +400%
Contains more Phosphorus +160%
Contains more Potassium +335.3%
Contains less Sodium -80%
Contains more Zinc +145.6%
Contains more Copper +174.7%
Contains more Selenium +650%
Contains more Iron +231%
Equal in Magnesium - 32

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.
Bean
8
:
2
Bulgur
Contains more Vitamin A +5200%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B6 +56.6%
Contains more Folate +33.3%
Contains more Vitamin K +60%
Contains more Vitamin B3 +132.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 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 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +5200%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B6 +56.6%
Contains more Folate +33.3%
Contains more Vitamin K +60%
Contains more Vitamin B3 +132.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
4
:
1
Bulgur
Contains more Protein +55.8%
Contains more Fats +66.7%
Contains more Carbs +10.3%
Contains more Other +402.9%
Equal in Carbs - 18.58
Equal in Water - 77.76
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +55.8%
Contains more Fats +66.7%
Contains more Carbs +10.3%
Contains more Other +402.9%
Equal in Carbs - 18.58
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
2
:
1
Bulgur
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +75.5%
Contains less Saturated Fat -59.2%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +75.5%
Contains less Saturated 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.
Bean 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 Bean Bulgur Opinion
Net carbs 14.99g 14.08g Bean
Protein 4.8g 3.08g Bean
Fats 0.4g 0.24g Bean
Carbs 20.49g 18.58g Bean
Calories 105kcal 83kcal Bean
Sugar 7.78g 0.1g Bulgur
Fiber 5.5g 4.5g Bean
Calcium 50mg 10mg Bean
Iron 0.29mg 0.96mg Bulgur
Magnesium 32mg 32mg
Phosphorus 104mg 40mg Bean
Potassium 296mg 68mg Bean
Sodium 1mg 5mg Bean
Zinc 1.4mg 0.57mg Bean
Copper 0.206mg 0.075mg Bean
Manganese 0.609mg Bulgur
Selenium 4.5µg 0.6µg Bean
Vitamin A 106IU 2IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.01mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.057mg Bean
Vitamin B2 0.06mg 0.028mg Bean
Vitamin B3 0.43mg 1mg Bulgur
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.13mg 0.083mg Bean
Folate 24µg 18µg Bean
Vitamin K 0.8µg 0.5µg Bean
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
Saturated Fat 0.103g 0.042g Bulgur
Monounsaturated Fat 0.035g 0.031g Bean
Polyunsaturated fat 0.172g 0.098g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
11%
Bean
8%
Bulgur
Minerals Daily Need Coverage Score
25%
Bean
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?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean 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. Bean - 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.