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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 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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
4
:
4
Bulgur dry
Bulgur dry
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
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Bulgur dry
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
Black turtle bean
Black turtle bean
3
:
6
Bulgur dry
Bulgur dry
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
Black turtle bean
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%
Bulgur dry
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +630.4%
Contains more Protein +50.2%
Contains more Fats +280%
Contains more Carbs +211.6%
Equal in Other - 1.51
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +630.4%
Contains more Protein +50.2%
Contains more Fats +280%
Contains more Carbs +211.6%
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +476.7%
Contains more Polyunsaturated fat +263.1%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +476.7%
Contains more Polyunsaturated fat +263.1%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black turtle bean
29%
Bulgur dry
Minerals Daily Need Coverage Score
47%
Black turtle bean
69%
Bulgur dry

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 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.