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  6. Black turtle bean vs. Bulgur

Black turtle bean vs. Bulgur — In-Depth Nutrition Comparison

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How are Black turtle bean and Bulgur different?

  • Black turtle bean has more Folate, Copper, Iron, Vitamin B1, Phosphorus, Fiber, Potassium, Magnesium, Manganese, and Vitamin B6 than Bulgur.
  • Daily need coverage for Folate from Black turtle bean is 107% higher.
  • Black turtle bean contains 22 times more Potassium than Bulgur. While Black turtle bean contains 1500mg of Potassium, Bulgur contains only 68mg.

Beans, black turtle, mature seeds, raw and Bulgur, cooked are the varieties used in this article.

Infographic

Black turtle 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.
Black turtle bean
Black turtle bean
9
:
1
Bulgur
Bulgur
Contains more Calcium +1500%
Contains more Iron +806.3%
Contains more Magnesium +400%
Contains more Phosphorus +1000%
Contains more Potassium +2105.9%
Contains more Zinc +286%
Contains more Copper +1233.3%
Contains more Manganese +64.2%
Contains more Selenium +433.3%
Contains less Sodium -44.4%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +1500%
Contains more Iron +806.3%
Contains more Magnesium +400%
Contains more Phosphorus +1000%
Contains more Potassium +2105.9%
Contains more Zinc +286%
Contains more Copper +1233.3%
Contains more Manganese +64.2%
Contains more Selenium +433.3%
Contains less Sodium -44.4%

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.
Black turtle bean
Black turtle bean
9
:
0
Bulgur
Bulgur
Contains more Vitamin A +750%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1478.9%
Contains more Vitamin B2 +589.3%
Contains more Vitamin B3 +95.5%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +2366.7%
Contains more Vitamin K +1020%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +750%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +1478.9%
Contains more Vitamin B2 +589.3%
Contains more Vitamin B3 +95.5%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B6 +244.6%
Contains more Folate +2366.7%
Contains more Vitamin K +1020%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Bulgur
Bulgur
Contains more Protein +589.9%
Contains more Fats +275%
Contains more Carbs +240.4%
Contains more Other +958.8%
Contains more Water +606.9%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Bulgur
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 Protein +589.9%
Contains more Fats +275%
Contains more Carbs +240.4%
Contains more Other +958.8%
Contains more Water +606.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +151.6%
Contains more Polyunsaturated fat +294.9%
Contains less Saturated Fat -81.9%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +151.6%
Contains more Polyunsaturated fat +294.9%
Contains less Saturated Fat -81.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur Opinion
Net carbs 47.75g 14.08g Black turtle bean
Protein 21.25g 3.08g Black turtle bean
Fats 0.9g 0.24g Black turtle bean
Carbs 63.25g 18.58g Black turtle bean
Calories 339kcal 83kcal Black turtle bean
Sugar 2.12g 0.1g Bulgur
Fiber 15.5g 4.5g Black turtle bean
Calcium 160mg 10mg Black turtle bean
Iron 8.7mg 0.96mg Black turtle bean
Magnesium 160mg 32mg Black turtle bean
Phosphorus 440mg 40mg Black turtle bean
Potassium 1500mg 68mg Black turtle bean
Sodium 9mg 5mg Bulgur
Zinc 2.2mg 0.57mg Black turtle bean
Copper 1mg 0.075mg Black turtle bean
Manganese 1mg 0.609mg Black turtle bean
Selenium 3.2µg 0.6µg Black turtle bean
Vitamin A 17IU 2IU Black turtle bean
Vitamin E 0.21mg 0.01mg Black turtle bean
Vitamin B1 0.9mg 0.057mg Black turtle bean
Vitamin B2 0.193mg 0.028mg Black turtle bean
Vitamin B3 1.955mg 1mg Black turtle bean
Vitamin B5 0.899mg 0.344mg Black turtle bean
Vitamin B6 0.286mg 0.083mg Black turtle bean
Folate 444µg 18µg Black turtle bean
Vitamin K 5.6µg 0.5µg Black turtle bean
Tryptophan 0.252mg 0.048mg Black turtle bean
Threonine 0.894mg 0.089mg Black turtle bean
Isoleucine 0.938mg 0.114mg Black turtle bean
Leucine 1.697mg 0.208mg Black turtle bean
Lysine 1.459mg 0.085mg Black turtle bean
Methionine 0.32mg 0.048mg Black turtle bean
Phenylalanine 1.149mg 0.145mg Black turtle bean
Valine 1.112mg 0.139mg Black turtle bean
Histidine 0.592mg 0.071mg Black turtle bean
Saturated Fat 0.232g 0.042g Bulgur
Monounsaturated Fat 0.078g 0.031g Black turtle bean
Polyunsaturated fat 0.387g 0.098g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bulgur
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
8%
Bulgur
Minerals Daily Need Coverage Score
135%
Black turtle bean
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.19g)
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 is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/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.