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  6. Black turtle bean vs. Bulgur dry

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 higher in folate; however, bulgur dry is richer in manganese, vitamin B3, magnesium, phosphorus, vitamin B6, fiber, vitamin B5, zinc, and copper.
  • Daily need coverage for manganese for bulgur dry is 118% higher.
  • Black turtle bean contains 3 times more folate than bulgur dry. While black turtle bean contains 86µg of folate, bulgur dry contains only 27µg.
  • Black turtle bean has a lower glycemic index (20) than bulgur dry (47).

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 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 +57.1%
Contains more IronIron +15.9%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +234.7%
Contains more CopperCopper +24.5%
Contains more ZincZinc +153.9%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +832.1%
Contains more SeleniumSelenium +91.7%
~equal in Potassium ~410mg

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%
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 +1350%
Contains more Vitamin KVitamin K +73.7%
Contains more FolateFolate +218.5%
Contains more CholineCholine +16%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +870.4%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +344.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.232mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bulgur dry DV% diff.
Manganese 0.327mg 3.048mg 118%
Vitamin B3 0.527mg 5.114mg 29%
Magnesium 49mg 164mg 27%
Phosphorus 152mg 300mg 21%
Vitamin B6 0.077mg 0.342mg 20%
Carbs 24.35g 75.87g 17%
Fiber 8.3g 12.5g 17%
Vitamin B5 0.26mg 1.045mg 16%
Folate 86µg 27µg 15%
Calories 130kcal 342kcal 11%
Zinc 0.76mg 1.93mg 11%
Protein 8.18g 12.29g 8%
Copper 0.269mg 0.335mg 7%
Vitamin E 0.87mg 0.06mg 5%
Vitamin B2 0.056mg 0.115mg 5%
Iron 2.85mg 2.46mg 5%
Polyunsaturated fat 0.149g 0.541g 3%
Fats 0.35g 1.33g 2%
Selenium 1.2µg 2.3µg 2%
Calcium 55mg 35mg 2%
Sodium 3mg 17mg 1%
Choline 32.6mg 28.1mg 1%
Saturated fat 0.089g 0.232g 1%
Vitamin K 3.3µg 1.9µg 1%
Potassium 433mg 410mg 1%
Vitamin B1 0.225mg 0.232mg 1%
Net carbs 16.05g 63.37g N/A
Sugar 0.32g 0.41g N/A
Monounsaturated fat 0.03g 0.173g 0%
Tryptophan 0.097mg 0.19mg 0%
Threonine 0.344mg 0.354mg 0%
Isoleucine 0.361mg 0.455mg 0%
Leucine 0.653mg 0.83mg 0%
Lysine 0.562mg 0.339mg 0%
Methionine 0.123mg 0.19mg 0%
Phenylalanine 0.442mg 0.58mg 0%
Valine 0.428mg 0.554mg 0%
Histidine 0.228mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +630.4%
Contains more ProteinProtein +50.2%
Contains more FatsFats +280%
Contains more CarbsCarbs +211.6%
~equal in Other ~1.51g

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
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 less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +476.7%
Contains more Poly. FatPolyunsaturated fat +263.1%

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 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.