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Beans vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between beans and bulgur dry

  • Beans contain less magnesium, vitamin B3, phosphorus, fiber, iron, vitamin B6, copper, and vitamin B1 than bulgur dry.
  • Bulgur dry's daily need coverage for magnesium is 31% higher.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Beans, baked, canned, no salt added and Bulgur, dry.

Infographic

Beans vs Bulgur dry 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.
Beans
3
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%
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 +42.9%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +95.7%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +748.3%
Contains more CopperCopper +62.6%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +188.5%

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
3
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% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +1089.3%
Contains more Vitamin B6Vitamin B6 +163.1%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

All nutrients comparison - raw data values

Nutrient Beans Bulgur dry DV% diff.
Manganese 3.048mg 133%
Magnesium 32mg 164mg 31%
Vitamin B3 0.43mg 5.114mg 29%
Phosphorus 104mg 300mg 28%
Fiber 5.5g 12.5g 28%
Iron 0.29mg 2.46mg 27%
Vitamin B5 1.045mg 21%
Carbs 20.49g 75.87g 18%
Vitamin B6 0.13mg 0.342mg 16%
Protein 4.8g 12.29g 15%
Copper 0.206mg 0.335mg 14%
Calories 105kcal 342kcal 12%
Vitamin B1 0.15mg 0.232mg 7%
Zinc 1.4mg 1.93mg 5%
Selenium 4.5µg 2.3µg 4%
Vitamin B2 0.06mg 0.115mg 4%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 410mg 3%
Polyunsaturated fat 0.172g 0.541g 2%
Calcium 50mg 35mg 2%
Saturated fat 0.103g 0.232g 1%
Vitamin K 0.8µg 1.9µg 1%
Fats 0.4g 1.33g 1%
Folate 24µg 27µg 1%
Vitamin E 0.15mg 0.06mg 1%
Vitamin A 5µg 0µg 1%
Sodium 1mg 17mg 1%
Net carbs 14.99g 63.37g N/A
Sugar 7.78g 0.41g N/A
Choline 30.8mg 28.1mg 0%
Monounsaturated fat 0.035g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +706.7%
Contains more OtherOther +13.2%
Contains more ProteinProtein +156%
Contains more FatsFats +232.5%
Contains more CarbsCarbs +270.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +394.3%
Contains more Poly. FatPolyunsaturated fat +214.5%

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 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.