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Bean vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Bean and Bulgur

  • Bean has more Folate, Copper, Selenium, Vitamin B1, Iron, Potassium, Phosphorus, and Fiber, however Bulgur has more Manganese, and Vitamin B3.
  • Daily need coverage for Folate from Bean is 125% higher.
  • Bulgur has 12 times less Selenium than Bean. Bean has 27.9µg of Selenium, while Bulgur has 2.3µg.

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
0
Bulgur
Contains more Calcium +222.9%
Contains more Iron +106.1%
Contains more Phosphorus +37%
Contains more Potassium +239.8%
Contains less Sodium -29.4%
Contains more Zinc +18.1%
Contains more Copper +166.6%
Equal in Magnesium - 164
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +222.9%
Contains more Iron +106.1%
Contains more Phosphorus +37%
Contains more Potassium +239.8%
Contains less Sodium -29.4%
Contains more Zinc +18.1%
Contains more Copper +166.6%
Equal in Magnesium - 164

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
3
Bulgur
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Folate +1844.4%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Folate +1844.4%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 47.05g 63.37g Bulgur
Protein 21.42g 12.29g Bean
Fats 1.23g 1.33g Bulgur
Carbs 62.55g 75.87g Bulgur
Calories 347kcal 342kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 0.41g Bulgur
Fiber 15.5g 12.5g Bean
Calcium 113mg 35mg Bean
Iron 5.07mg 2.46mg Bean
Magnesium 176mg 164mg Bean
Phosphorus 411mg 300mg Bean
Potassium 1393mg 410mg Bean
Sodium 12mg 17mg Bean
Zinc 2.28mg 1.93mg Bean
Copper 0.893mg 0.335mg Bean
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.21mg 0.06mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.232mg Bean
Vitamin B2 0.212mg 0.115mg Bean
Vitamin B3 1.174mg 5.114mg Bulgur
Vitamin B5 0.785mg 1.045mg Bulgur
Vitamin B6 0.474mg 0.342mg Bean
Folate 525µg 27µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 1.9µg Bean
Tryptophan 0.237mg 0.19mg Bean
Threonine 0.81mg 0.354mg Bean
Isoleucine 0.871mg 0.455mg Bean
Leucine 1.558mg 0.83mg Bean
Lysine 1.356mg 0.339mg Bean
Methionine 0.259mg 0.19mg Bean
Phenylalanine 1.095mg 0.58mg Bean
Valine 0.998mg 0.554mg Bean
Histidine 0.556mg 0.285mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.235g 0.232g Bulgur
Monounsaturated Fat 0.229g 0.173g Bean
Polyunsaturated fat 0.407g 0.541g Bulgur

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
29
Bulgur
Mineral Summary Score
126
Bean
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
74%
Bulgur
Carbohydrates
63%
Bean
76%
Bulgur
Fats
6%
Bean
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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