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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.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 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%
~equal in Magnesium ~164mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 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.
Black turtle bean Bulgur dry
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

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur dry 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?

ok
ok
is better in case of low diet
Black turtle bean Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
28%
Bulgur dry
Minerals Daily Need Coverage Score
135%
Black turtle bean
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry 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.

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 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.