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  6. Adzuki bean vs. Bulgur

Adzuki bean vs. Bulgur — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of bulgur is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +682.4%
Contains more IronIron +108.3%
Contains more CopperCopper +297.3%
Contains more ZincZinc +210.5%
Contains more PhosphorusPhosphorus +320%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -37.5%
~equal in Manganese ~0.609mg

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.
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Bulgur
Bulgur
4
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin B1Vitamin B1 +101.8%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +572.2%
Contains more Vitamin B3Vitamin B3 +39.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Bulgur DV% diff.
Folate 121µg 18µg 26%
Copper 0.298mg 0.075mg 25%
Phosphorus 168mg 40mg 18%
Potassium 532mg 68mg 14%
Iron 2mg 0.96mg 13%
Fiber 7.3g 4.5g 11%
Zinc 1.77mg 0.57mg 11%
Protein 7.52g 3.08g 9%
Magnesium 52mg 32mg 5%
Vitamin B1 0.115mg 0.057mg 5%
Vitamin B2 0.064mg 0.028mg 3%
Manganese 0.573mg 0.609mg 2%
Vitamin B5 0.43mg 0.344mg 2%
Vitamin B3 0.717mg 1mg 2%
Calories 128kcal 83kcal 2%
Calcium 28mg 10mg 2%
Carbs 24.77g 18.58g 2%
Polyunsaturated fat 0.021g 0.098g 1%
Selenium 1.2µg 0.6µg 1%
Vitamin B6 0.096mg 0.083mg 1%
Choline 6.9mg 1%
Fats 0.1g 0.24g 0%
Net carbs 17.47g 14.08g N/A
Sugar 0.1g N/A
Sodium 8mg 5mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.036g 0.042g 0%
Monounsaturated fat 0.009g 0.031g 0%
Tryptophan 0.072mg 0.048mg 0%
Threonine 0.255mg 0.089mg 0%
Isoleucine 0.3mg 0.114mg 0%
Leucine 0.632mg 0.208mg 0%
Lysine 0.567mg 0.085mg 0%
Methionine 0.079mg 0.048mg 0%
Phenylalanine 0.398mg 0.145mg 0%
Valine 0.387mg 0.139mg 0%
Histidine 0.198mg 0.071mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +244.4%
Contains more Poly. FatPolyunsaturated fat +366.7%

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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.