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Cranberry bean vs Bulgur - In-Depth Nutrition Comparison

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Differences between Cranberry bean and Bulgur

  • Cranberry bean has more Folate, Copper, Fiber, Vitamin B1, Iron, Potassium, Selenium, and Zinc, while Bulgur has more Manganese, and Vitamin B3.
  • Cranberry bean's daily need coverage for Folate is 144% higher.
  • Bulgur contains 6 times less Selenium than Cranberry bean. Cranberry bean contains 12.7µg of Selenium, while Bulgur contains 2.3µg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Bulgur, dry.

Infographic

Cranberry 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 +262.9%
Contains more Iron +103.3%
Contains more Phosphorus +24%
Contains more Potassium +224.9%
Contains less Sodium -64.7%
Contains more Zinc +88.1%
Contains more Copper +137%
Equal in Magnesium - 164
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +262.9%
Contains more Iron +103.3%
Contains more Phosphorus +24%
Contains more Potassium +224.9%
Contains less Sodium -64.7%
Contains more Zinc +88.1%
Contains more Copper +137%
Equal in Magnesium - 164

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 B1 +222%
Contains more Vitamin B2 +85.2%
Contains more Folate +2137%
Contains more Vitamin A +350%
Contains more Vitamin B3 +251.5%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +10.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +222%
Contains more Vitamin B2 +85.2%
Contains more Folate +2137%
Contains more Vitamin A +350%
Contains more Vitamin B3 +251.5%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +10.7%

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.
Cranberry bean Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Bulgur Opinion
Net carbs 35.35g 63.37g Bulgur
Protein 23.03g 12.29g Cranberry bean
Fats 1.23g 1.33g Bulgur
Carbs 60.05g 75.87g Bulgur
Calories 335kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Cranberry bean
Fiber 24.7g 12.5g Cranberry bean
Calcium 127mg 35mg Cranberry bean
Iron 5mg 2.46mg Cranberry bean
Magnesium 156mg 164mg Bulgur
Phosphorus 372mg 300mg Cranberry bean
Potassium 1332mg 410mg Cranberry bean
Sodium 6mg 17mg Cranberry bean
Zinc 3.63mg 1.93mg Cranberry bean
Copper 0.794mg 0.335mg Cranberry bean
Vitamin A 2IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.232mg Cranberry bean
Vitamin B2 0.213mg 0.115mg Cranberry bean
Vitamin B3 1.455mg 5.114mg Bulgur
Vitamin B5 0.748mg 1.045mg Bulgur
Vitamin B6 0.309mg 0.342mg Bulgur
Folate 604µg 27µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.273mg 0.19mg Cranberry bean
Threonine 0.969mg 0.354mg Cranberry bean
Isoleucine 1.017mg 0.455mg Cranberry bean
Leucine 1.838mg 0.83mg Cranberry bean
Lysine 1.58mg 0.339mg Cranberry bean
Methionine 0.346mg 0.19mg Cranberry bean
Phenylalanine 1.245mg 0.58mg Cranberry bean
Valine 1.205mg 0.554mg Cranberry bean
Histidine 0.641mg 0.285mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.316g 0.232g Bulgur
Monounsaturated Fat 0.106g 0.173g Bulgur
Polyunsaturated fat 0.527g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
69
Cranberry bean
29
Bulgur
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
74%
Bulgur
Carbohydrates
60%
Cranberry bean
76%
Bulgur
Fats
6%
Cranberry bean
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.