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  6. Black turtle bean vs. Bulgur

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

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Significant differences between black turtle bean and bulgur

  • Black turtle bean has more iron, copper, folate, phosphorus, fiber, vitamin B1, potassium, and vitamin E; however, bulgur is richer in manganese.
  • Black turtle bean covers your daily iron needs 24% more than bulgur.
  • Bulgur has 87 times less vitamin E than black turtle bean. Black turtle bean has 0.87mg of vitamin E, while bulgur has 0.01mg.
  • Bulgur has a higher glycemic index. The glycemic index of bulgur is 47, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +536.8%
Contains more IronIron +196.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +100%
Contains more ManganeseManganese +86.2%

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Bulgur
Bulgur
2
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +294.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +377.8%
Contains more CholineCholine +372.5%
Contains more Vitamin B3Vitamin B3 +89.8%
Contains more Vitamin B5Vitamin B5 +32.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur DV% diff.
Iron 2.85mg 0.96mg 24%
Copper 0.269mg 0.075mg 22%
Folate 86µg 18µg 17%
Phosphorus 152mg 40mg 16%
Fiber 8.3g 4.5g 15%
Vitamin B1 0.225mg 0.057mg 14%
Manganese 0.327mg 0.609mg 12%
Potassium 433mg 68mg 11%
Protein 8.18g 3.08g 10%
Vitamin E 0.87mg 0.01mg 6%
Calcium 55mg 10mg 5%
Choline 32.6mg 6.9mg 5%
Magnesium 49mg 32mg 4%
Vitamin B3 0.527mg 1mg 3%
Vitamin B5 0.26mg 0.344mg 2%
Vitamin K 3.3µg 0.5µg 2%
Calories 130kcal 83kcal 2%
Vitamin B2 0.056mg 0.028mg 2%
Zinc 0.76mg 0.57mg 2%
Carbs 24.35g 18.58g 2%
Selenium 1.2µg 0.6µg 1%
Fats 0.35g 0.24g 0%
Net carbs 16.05g 14.08g N/A
Sugar 0.32g 0.1g N/A
Sodium 3mg 5mg 0%
Vitamin B6 0.077mg 0.083mg 0%
Saturated fat 0.089g 0.042g 0%
Monounsaturated fat 0.03g 0.031g 0%
Polyunsaturated fat 0.149g 0.098g 0%
Tryptophan 0.097mg 0.048mg 0%
Threonine 0.344mg 0.089mg 0%
Isoleucine 0.361mg 0.114mg 0%
Leucine 0.653mg 0.208mg 0%
Lysine 0.562mg 0.085mg 0%
Methionine 0.123mg 0.048mg 0%
Phenylalanine 0.442mg 0.145mg 0%
Valine 0.428mg 0.139mg 0%
Histidine 0.228mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Bulgur
Bulgur
1
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 ProteinProtein +165.6%
Contains more FatsFats +45.8%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +305.9%
Contains more WaterWater +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Poly. FatPolyunsaturated fat +52%
Contains less Sat. FatSaturated fat -52.8%
~equal in Monounsaturated fat ~0.031g

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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/175187/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.