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Adzuki bean vs Bulgur - In-Depth Nutrition Comparison

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Summary of differences between Adzuki bean and Bulgur

  • Adzuki bean has more Folate, Copper, Iron, Zinc, Potassium, Vitamin B1 and Phosphorus, while Bulgur has more Manganese, Vitamin B3 and Magnesium.
  • Adzuki bean covers your daily need of Folate 149% more than Bulgur.
  • Adzuki bean contains 3 times more Copper than Bulgur. While Adzuki bean contains 1.094mg of Copper, Bulgur contains only 0.335mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Bulgur, dry.

Infographic

Adzuki 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
Adzuki bean
Adzuki bean
7
:
1
Bulgur
Bulgur
Contains more Iron +102.4%
Contains more Calcium +88.6%
Contains more Potassium +205.9%
Contains more Copper +226.6%
Contains more Zinc +161.1%
Contains more Phosphorus +27%
Contains less Sodium -70.6%
Contains more Magnesium +29.1%
Adzuki bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +102.4%
Contains more Calcium +88.6%
Contains more Potassium +205.9%
Contains more Copper +226.6%
Contains more Zinc +161.1%
Contains more Phosphorus +27%
Contains less Sodium -70.6%
Contains more Magnesium +29.1%

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
Adzuki bean
Adzuki bean
6
:
3
Bulgur
Bulgur
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +40.8%
Contains more Folate +2203.7%
Contains more Vitamin B3 +94.4%
Equal in Vitamin B6 - 0.342
Adzuki bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Bulgur
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +40.8%
Contains more Folate +2203.7%
Contains more Vitamin B3 +94.4%
Equal in Vitamin B6 - 0.342

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Adzuki bean
29
Bulgur
Mineral Summary Score
134
Adzuki 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 the food
Protein
119%
Adzuki bean
74%
Bulgur
Carbohydrates
63%
Adzuki bean
76%
Bulgur
Fats
2%
Adzuki bean
6%
Bulgur

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Bulgur
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Adzuki bean Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Adzuki bean
Adzuki bean contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Adzuki bean Bulgur Opinion
Calories 329 342 Bulgur
Protein 19.87 12.29 Adzuki bean
Fats 0.53 1.33 Bulgur
Vitamin C 0 0
Carbs 62.9 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 2.46 Adzuki bean
Calcium 66 35 Adzuki bean
Potassium 1254 410 Adzuki bean
Magnesium 127 164 Bulgur
Sugars 0.41 Adzuki bean
Fiber 12.7 12.5 Adzuki bean
Copper 1.094 0.335 Adzuki bean
Zinc 5.04 1.93 Adzuki bean
Starch
Phosphorus 381 300 Adzuki bean
Sodium 5 17 Adzuki bean
Vitamin A 17 9 Adzuki bean
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.455 0.232 Adzuki bean
Vitamin B2 0.22 0.115 Adzuki bean
Vitamin B3 2.63 5.114 Bulgur
Vitamin B5 1.471 1.045 Adzuki bean
Vitamin B6 0.351 0.342 Adzuki bean
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 622 27 Adzuki bean
Trans Fat 0 Bulgur
Saturated Fat 0.191 0.232 Adzuki bean
Monounsaturated Fat 0.05 0.173 Bulgur
Polyunsaturated fat 0.113 0.541 Bulgur
Tryptophan 0.191 0.19 Adzuki bean
Threonine 0.674 0.354 Adzuki bean
Isoleucine 0.791 0.455 Adzuki bean
Leucine 1.668 0.83 Adzuki bean
Lysine 1.497 0.339 Adzuki bean
Methionine 0.21 0.19 Adzuki bean
Phenylalanine 1.052 0.58 Adzuki bean
Valine 1.023 0.554 Adzuki bean
Histidine 0.524 0.285 Adzuki bean
Fructose

References

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

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.