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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 higher in Folate, however Bulgur is richer in Manganese, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, Fiber, Vitamin B5, Zinc, and Copper.
  • Daily need coverage for Manganese from Bulgur is 118% higher.
  • Black turtle bean contains 3 times more Folate than Bulgur. While Black turtle bean contains 86µg of Folate, Bulgur contains only 27µg.

Beans, black turtle, mature seeds, cooked, boiled, without salt and Bulgur, dry are the varieties used in this article.

Infographic

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 Calcium +57.1%
Contains more Iron +15.9%
Contains less Sodium -82.4%
Contains more Magnesium +234.7%
Contains more Phosphorus +97.4%
Contains more Zinc +153.9%
Contains more Copper +24.5%
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +57.1%
Contains more Iron +15.9%
Contains less Sodium -82.4%
Contains more Magnesium +234.7%
Contains more Phosphorus +97.4%
Contains more Zinc +153.9%
Contains more Copper +24.5%
Equal in Potassium - 410

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
:
6
Bulgur
Contains more Vitamin E +1350%
Contains more Folate +218.5%
Contains more Vitamin K +73.7%
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Equal in Vitamin B1 - 0.232
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +1350%
Contains more Folate +218.5%
Contains more Vitamin K +73.7%
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Equal in Vitamin B1 - 0.232

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 Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur Opinion
Net carbs 16.05g 63.37g Bulgur
Protein 8.18g 12.29g Bulgur
Fats 0.35g 1.33g Bulgur
Carbs 24.35g 75.87g Bulgur
Calories 130kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 0.32g 0.41g Black turtle bean
Fiber 8.3g 12.5g Bulgur
Calcium 55mg 35mg Black turtle bean
Iron 2.85mg 2.46mg Black turtle bean
Magnesium 49mg 164mg Bulgur
Phosphorus 152mg 300mg Bulgur
Potassium 433mg 410mg Black turtle bean
Sodium 3mg 17mg Black turtle bean
Zinc 0.76mg 1.93mg Bulgur
Copper 0.269mg 0.335mg Bulgur
Vitamin A 6IU 9IU Bulgur
Vitamin E 0.87mg 0.06mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.232mg Bulgur
Vitamin B2 0.056mg 0.115mg Bulgur
Vitamin B3 0.527mg 5.114mg Bulgur
Vitamin B5 0.26mg 1.045mg Bulgur
Vitamin B6 0.077mg 0.342mg Bulgur
Folate 86µg 27µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 1.9µg Black turtle bean
Tryptophan 0.097mg 0.19mg Bulgur
Threonine 0.344mg 0.354mg Bulgur
Isoleucine 0.361mg 0.455mg Bulgur
Leucine 0.653mg 0.83mg Bulgur
Lysine 0.562mg 0.339mg Black turtle bean
Methionine 0.123mg 0.19mg Bulgur
Phenylalanine 0.442mg 0.58mg Bulgur
Valine 0.428mg 0.554mg Bulgur
Histidine 0.228mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.089g 0.232g Black turtle bean
Monounsaturated Fat 0.03g 0.173g Bulgur
Polyunsaturated fat 0.149g 0.541g Bulgur

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

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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
17
Black turtle bean
29
Bulgur
Mineral Summary Score
47
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
49%
Black turtle bean
74%
Bulgur
Carbohydrates
24%
Black turtle bean
76%
Bulgur
Fats
2%
Black turtle bean
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.143g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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/175187/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.