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  6. Adzuki bean vs. Bulgur

Adzuki bean vs. Bulgur — In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Bulgur

  • Bulgur has less Folate, Copper, Phosphorus, Potassium, Iron, Fiber, and Zinc.
  • Adzuki bean covers your daily Folate needs 26% more than Bulgur.
  • Bulgur contains 8 times less Potassium than Adzuki bean. Adzuki bean contains 532mg of Potassium, while Bulgur contains 68mg.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
8
:
2
Bulgur
Bulgur
Contains more Calcium +180%
Contains more Iron +108.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +320%
Contains more Potassium +682.4%
Contains more Zinc +210.5%
Contains more Copper +297.3%
Contains more Selenium +100%
Contains less Sodium -37.5%
Equal in Manganese - 0.609
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +180%
Contains more Iron +108.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +320%
Contains more Potassium +682.4%
Contains more Zinc +210.5%
Contains more Copper +297.3%
Contains more Selenium +100%
Contains less Sodium -37.5%
Equal in Manganese - 0.609

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.
Adzuki bean
Adzuki bean
6
:
3
Bulgur
Bulgur
Contains more Vitamin A +200%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +15.7%
Contains more Folate +572.2%
Contains more Vitamin B3 +39.5%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Bulgur
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 +200%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +15.7%
Contains more Folate +572.2%
Contains more Vitamin B3 +39.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Bulgur
Bulgur
Contains more Protein +144.2%
Contains more Carbs +33.3%
Contains more Other +288.2%
Contains more Fats +140%
Contains more Water +17.3%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Bulgur
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 +144.2%
Contains more Carbs +33.3%
Contains more Other +288.2%
Contains more Fats +140%
Contains more Water +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Bulgur
Bulgur
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +366.7%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +366.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Bulgur
Lower in Sodium ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Adzuki bean Bulgur Opinion
Net carbs 17.47g 14.08g Adzuki bean
Protein 7.52g 3.08g Adzuki bean
Fats 0.1g 0.24g Bulgur
Carbs 24.77g 18.58g Adzuki bean
Calories 128kcal 83kcal Adzuki bean
Sugar 0.1g Adzuki bean
Fiber 7.3g 4.5g Adzuki bean
Calcium 28mg 10mg Adzuki bean
Iron 2mg 0.96mg Adzuki bean
Magnesium 52mg 32mg Adzuki bean
Phosphorus 168mg 40mg Adzuki bean
Potassium 532mg 68mg Adzuki bean
Sodium 8mg 5mg Bulgur
Zinc 1.77mg 0.57mg Adzuki bean
Copper 0.298mg 0.075mg Adzuki bean
Manganese 0.573mg 0.609mg Bulgur
Selenium 1.2µg 0.6µg Adzuki bean
Vitamin A 6IU 2IU Adzuki bean
Vitamin E 0.01mg Bulgur
Vitamin B1 0.115mg 0.057mg Adzuki bean
Vitamin B2 0.064mg 0.028mg Adzuki bean
Vitamin B3 0.717mg 1mg Bulgur
Vitamin B5 0.43mg 0.344mg Adzuki bean
Vitamin B6 0.096mg 0.083mg Adzuki bean
Folate 121µg 18µg Adzuki bean
Vitamin K 0.5µg Bulgur
Tryptophan 0.072mg 0.048mg Adzuki bean
Threonine 0.255mg 0.089mg Adzuki bean
Isoleucine 0.3mg 0.114mg Adzuki bean
Leucine 0.632mg 0.208mg Adzuki bean
Lysine 0.567mg 0.085mg Adzuki bean
Methionine 0.079mg 0.048mg Adzuki bean
Phenylalanine 0.398mg 0.145mg Adzuki bean
Valine 0.387mg 0.139mg Adzuki bean
Histidine 0.198mg 0.071mg Adzuki bean
Saturated Fat 0.036g 0.042g Adzuki bean
Monounsaturated Fat 0.009g 0.031g Bulgur
Polyunsaturated fat 0.021g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
16%
Adzuki bean
8%
Bulgur
Minerals Daily Need Coverage Score
47%
Adzuki bean
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 18)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.