Black turtle bean vs. Bulgur dry — In-Depth Nutrition Comparison
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How are black turtle bean and bulgur dry different?
- Black turtle bean is richer in folate, iron, copper, vitamin B1, potassium, phosphorus, calcium, and fiber, while bulgur dry is higher in manganese and vitamin B3.
- Black turtle bean covers your daily need for folate, 104% more than bulgur dry.
- Black turtle bean contains 5 times more calcium than bulgur dry. Black turtle bean contains 160mg of calcium, while bulgur dry contains 35mg.
- Bulgur dry has a higher glycemic index (47) than black turtle bean (20).
Beans, black turtle, mature seeds, raw and Bulgur, dry types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +357.1% |
| Contains more PotassiumPotassium | +265.9% |
| Contains more IronIron | +253.7% |
| Contains more CopperCopper | +198.5% |
| Contains more ZincZinc | +14% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -47.1% |
| Contains more SeleniumSelenium | +39.1% |
| Contains more ManganeseManganese | +204.8% |
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.
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +287.9% |
| Contains more Vitamin B2Vitamin B2 | +67.8% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +1544.4% |
| Contains more Vitamin B3Vitamin B3 | +161.6% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +72.9% |
| Contains more WaterWater | +22.2% |
| Contains more OtherOther | +138.4% |
| Contains more FatsFats | +47.8% |
| Contains more CarbsCarbs | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +121.8% |
| Contains more Poly. FatPolyunsaturated fat | +39.8% |
~equal in
Saturated fat
~0.232g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 444µg | 27µg | 104% |
| Manganese | 1mg | 3.048mg | 89% |
| Iron | 8.7mg | 2.46mg | 78% |
| Copper | 1mg | 0.335mg | 74% |
| Vitamin B1 | 0.9mg | 0.232mg | 56% |
| Potassium | 1500mg | 410mg | 32% |
| Phosphorus | 440mg | 300mg | 20% |
| Vitamin B3 | 1.955mg | 5.114mg | 20% |
| Protein | 21.25g | 12.29g | 18% |
| Calcium | 160mg | 35mg | 13% |
| Fiber | 15.5g | 12.5g | 12% |
| Vitamin B2 | 0.193mg | 0.115mg | 6% |
| Choline | 28.1mg | 5% | |
| Carbs | 63.25g | 75.87g | 4% |
| Vitamin B6 | 0.286mg | 0.342mg | 4% |
| Vitamin K | 5.6µg | 1.9µg | 3% |
| Vitamin B5 | 0.899mg | 1.045mg | 3% |
| Zinc | 2.2mg | 1.93mg | 2% |
| Selenium | 3.2µg | 2.3µg | 2% |
| Vitamin E | 0.21mg | 0.06mg | 1% |
| Magnesium | 160mg | 164mg | 1% |
| Polyunsaturated fat | 0.387g | 0.541g | 1% |
| Fats | 0.9g | 1.33g | 1% |
| Calories | 339kcal | 342kcal | 0% |
| Net carbs | 47.75g | 63.37g | N/A |
| Sugar | 2.12g | 0.41g | N/A |
| Sodium | 9mg | 17mg | 0% |
| Saturated fat | 0.232g | 0.232g | 0% |
| Monounsaturated fat | 0.078g | 0.173g | 0% |
| Tryptophan | 0.252mg | 0.19mg | 0% |
| Threonine | 0.894mg | 0.354mg | 0% |
| Isoleucine | 0.938mg | 0.455mg | 0% |
| Leucine | 1.697mg | 0.83mg | 0% |
| Lysine | 1.459mg | 0.339mg | 0% |
| Methionine | 0.32mg | 0.19mg | 0% |
| Phenylalanine | 1.149mg | 0.58mg | 0% |
| Valine | 1.112mg | 0.554mg | 0% |
| Histidine | 0.592mg | 0.285mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
28%
Minerals Daily Need Coverage Score
135%
96%
Comparison summary
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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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?
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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.