Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Bulgur dry

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

Compare

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

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%

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

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.