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Adzuki bean vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Bulgur

  • Adzuki bean has more Folate, however Bulgur has more Manganese, Vitamin B3, Magnesium, Fiber, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B1, and Iron.
  • Daily need coverage for Manganese from Bulgur is 108% higher.
  • Bulgur has 4 times less Folate than Adzuki bean. Adzuki bean has 121µg of Folate, while Bulgur has 27µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Equal in Zinc - 1.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Equal in Zinc - 1.93

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
:
8
Bulgur
Contains more Folate +348.1%
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%
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%
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 Folate +348.1%
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%

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.
Adzuki bean Bulgur
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Bulgur Opinion
Net carbs 17.47g 63.37g Bulgur
Protein 7.52g 12.29g Bulgur
Fats 0.1g 1.33g Bulgur
Carbs 24.77g 75.87g Bulgur
Calories 128kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Adzuki bean
Fiber 7.3g 12.5g Bulgur
Calcium 28mg 35mg Bulgur
Iron 2mg 2.46mg Bulgur
Magnesium 52mg 164mg Bulgur
Phosphorus 168mg 300mg Bulgur
Potassium 532mg 410mg Adzuki bean
Sodium 8mg 17mg Adzuki bean
Zinc 1.77mg 1.93mg Bulgur
Copper 0.298mg 0.335mg Bulgur
Vitamin A 6IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.232mg Bulgur
Vitamin B2 0.064mg 0.115mg Bulgur
Vitamin B3 0.717mg 5.114mg Bulgur
Vitamin B5 0.43mg 1.045mg Bulgur
Vitamin B6 0.096mg 0.342mg Bulgur
Folate 121µg 27µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.072mg 0.19mg Bulgur
Threonine 0.255mg 0.354mg Bulgur
Isoleucine 0.3mg 0.455mg Bulgur
Leucine 0.632mg 0.83mg Bulgur
Lysine 0.567mg 0.339mg Adzuki bean
Methionine 0.079mg 0.19mg Bulgur
Phenylalanine 0.398mg 0.58mg Bulgur
Valine 0.387mg 0.554mg Bulgur
Histidine 0.198mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.036g 0.232g Adzuki bean
Monounsaturated Fat 0.009g 0.173g Bulgur
Polyunsaturated fat 0.021g 0.541g 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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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
16
Adzuki bean
29
Bulgur
Mineral Summary Score
49
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 food.
Protein
45%
Adzuki bean
74%
Bulgur
Carbohydrates
25%
Adzuki bean
76%
Bulgur
Fats
0%
Adzuki bean
6%
Bulgur

Comparison summary

Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 18)
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)

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. 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/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.