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  6. Adzuki bean vs. Bulgur dry

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 for 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.
  • Bulgur dry has a higher glycemic index than adzuki bean.

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more PotassiumPotassium +29.8%
Contains less SodiumSodium -52.9%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +25%
Contains more IronIron +23%
Contains more CopperCopper +12.4%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +431.9%
Contains more SeleniumSelenium +91.7%
~equal in Zinc ~1.93mg

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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more FolateFolate +348.1%
Contains more Vitamin B1Vitamin B1 +101.7%
Contains more Vitamin B2Vitamin B2 +79.7%
Contains more Vitamin B3Vitamin B3 +613.2%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +256.3%
~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 dry DV% diff.
Manganese 0.573mg 3.048mg 108%
Magnesium 52mg 164mg 27%
Vitamin B3 0.717mg 5.114mg 27%
Folate 121µg 27µg 24%
Fiber 7.3g 12.5g 21%
Vitamin B6 0.096mg 0.342mg 19%
Phosphorus 168mg 300mg 19%
Carbs 24.77g 75.87g 17%
Vitamin B5 0.43mg 1.045mg 12%
Calories 128kcal 342kcal 11%
Protein 7.52g 12.29g 10%
Vitamin B1 0.115mg 0.232mg 10%
Iron 2mg 2.46mg 6%
Choline 28.1mg 5%
Vitamin B2 0.064mg 0.115mg 4%
Potassium 532mg 410mg 4%
Copper 0.298mg 0.335mg 4%
Polyunsaturated fat 0.021g 0.541g 3%
Selenium 1.2µg 2.3µg 2%
Vitamin K 1.9µg 2%
Fats 0.1g 1.33g 2%
Saturated fat 0.036g 0.232g 1%
Zinc 1.77mg 1.93mg 1%
Calcium 28mg 35mg 1%
Net carbs 17.47g 63.37g N/A
Sugar 0.41g N/A
Sodium 8mg 17mg 0%
Vitamin E 0.06mg 0%
Monounsaturated fat 0.009g 0.173g 0%
Tryptophan 0.072mg 0.19mg 0%
Threonine 0.255mg 0.354mg 0%
Isoleucine 0.3mg 0.455mg 0%
Leucine 0.632mg 0.83mg 0%
Lysine 0.567mg 0.339mg 0%
Methionine 0.079mg 0.19mg 0%
Phenylalanine 0.398mg 0.58mg 0%
Valine 0.387mg 0.554mg 0%
Histidine 0.198mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +636.6%
Contains more ProteinProtein +63.4%
Contains more FatsFats +1230%
Contains more CarbsCarbs +206.3%
Contains more OtherOther +14.4%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +1822.2%
Contains more Poly. FatPolyunsaturated fat +2476.2%

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 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.