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Adzuki bean vs Bulgur dry - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Bulgur dry

  • Adzuki bean has more Folate, however Bulgur dry has more Manganese, Vitamin B3, Magnesium, Fiber, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B1, and Iron.
  • Daily need coverage for Manganese from Bulgur dry is 108% higher.
  • Bulgur dry has 4 times less Folate than Adzuki bean. Adzuki bean has 121µg of Folate, while Bulgur dry 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 dry 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
Adzuki bean
Adzuki bean
2
:
6
Bulgur dry
Bulgur dry
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
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Bulgur dry
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
Adzuki bean
Adzuki bean
1
:
8
Bulgur dry
Bulgur dry
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%
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 dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +636.6%
Contains more Protein +63.4%
Contains more Fats +1230%
Contains more Carbs +206.3%
Contains more Other +14.4%
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 dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +636.6%
Contains more Protein +63.4%
Contains more Fats +1230%
Contains more Carbs +206.3%
Contains more Other +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +2476.2%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +2476.2%

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

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Adzuki bean
29%
Bulgur dry
Minerals Daily Need Coverage Score
49%
Adzuki bean
69%
Bulgur dry

Comparison summary

Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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 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.