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Black turtle bean vs Bulgur - In-Depth Nutrition Comparison

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How are Black turtle bean and Bulgur different?

  • Black turtle bean is richer in Folate, Iron, Copper, Vitamin B1, Potassium, Phosphorus, Calcium, and Fiber, while Bulgur is higher in Manganese, and Vitamin B3.
  • Black turtle bean covers your daily need of Folate 104% more than Bulgur.
  • Black turtle bean contains 5 times more Calcium than Bulgur. Black turtle bean contains 160mg of Calcium, while Bulgur contains 35mg.

Beans, black turtle, mature seeds, raw and Bulgur, dry types were used in this article.

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Black turtle bean vs Bulgur infographic
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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 Iron +253.7%
Contains more Calcium +357.1%
Contains more Potassium +265.9%
Contains more Copper +198.5%
Contains more Zinc +14%
Contains more Phosphorus +46.7%
Contains less Sodium -47.1%
Equal in Magnesium - 164
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +253.7%
Contains more Calcium +357.1%
Contains more Potassium +265.9%
Contains more Copper +198.5%
Contains more Zinc +14%
Contains more Phosphorus +46.7%
Contains less Sodium -47.1%
Equal in Magnesium - 164

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
:
3
Bulgur
Contains more Vitamin A +88.9%
Contains more Vitamin E +250%
Contains more Vitamin B1 +287.9%
Contains more Vitamin B2 +67.8%
Contains more Vitamin K +194.7%
Contains more Folate +1544.4%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +19.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin A +88.9%
Contains more Vitamin E +250%
Contains more Vitamin B1 +287.9%
Contains more Vitamin B2 +67.8%
Contains more Vitamin K +194.7%
Contains more Folate +1544.4%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +19.6%

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
65
Black turtle bean
29
Bulgur
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
74%
Bulgur
Carbohydrates
63%
Black turtle bean
76%
Bulgur
Fats
4%
Black turtle bean
6%
Bulgur

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.232 g)
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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur Opinion
Calories 339 342 Bulgur
Protein 21.25 12.29 Black turtle bean
Fats 0.9 1.33 Bulgur
Vitamin C 0 0
Carbs 63.25 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 2.46 Black turtle bean
Calcium 160 35 Black turtle bean
Potassium 1500 410 Black turtle bean
Magnesium 160 164 Bulgur
Sugar 2.12 0.41 Bulgur
Fiber 15.5 12.5 Black turtle bean
Copper 1 0.335 Black turtle bean
Zinc 2.2 1.93 Black turtle bean
Starch
Phosphorus 440 300 Black turtle bean
Sodium 9 17 Black turtle bean
Vitamin A 17 9 Black turtle bean
Vitamin E 0.21 0.06 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.232 Black turtle bean
Vitamin B2 0.193 0.115 Black turtle bean
Vitamin B3 1.955 5.114 Bulgur
Vitamin B5 0.899 1.045 Bulgur
Vitamin B6 0.286 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 5.6 1.9 Black turtle bean
Folate 444 27 Black turtle bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.232
Monounsaturated Fat 0.078 0.173 Bulgur
Polyunsaturated fat 0.387 0.541 Bulgur
Tryptophan 0.252 0.19 Black turtle bean
Threonine 0.894 0.354 Black turtle bean
Isoleucine 0.938 0.455 Black turtle bean
Leucine 1.697 0.83 Black turtle bean
Lysine 1.459 0.339 Black turtle bean
Methionine 0.32 0.19 Black turtle bean
Phenylalanine 1.149 0.58 Black turtle bean
Valine 1.112 0.554 Black turtle bean
Histidine 0.592 0.285 Black turtle bean
Fructose

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.