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  6. Cranberry beans vs. Bulgur dry

Cranberry beans vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between cranberry beans and bulgur dry

  • Cranberry beans has more folate; however, bulgur dry is richer in manganese, vitamin B3, magnesium, phosphorus, vitamin B6, vitamin B5, fiber, copper, and zinc.
  • Bulgur dry's daily need coverage for manganese is 116% more.
  • Cranberry beans contains 8 times more folate than bulgur dry. Cranberry beans contains 207µg of folate, while bulgur dry contains 27µg.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of cranberry beans is 35.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Bulgur, dry.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +42.9%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +228%
Contains more IronIron +17.7%
Contains more CopperCopper +45%
Contains more ZincZinc +69.3%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +723.8%
Contains more SeleniumSelenium +76.9%
~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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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 FolateFolate +666.7%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +893%
Contains more Vitamin B5Vitamin B5 +335.4%
Contains more Vitamin B6Vitamin B6 +322.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Bulgur dry DV% diff.
Manganese 0.37mg 3.048mg 116%
Folate 207µg 27µg 45%
Vitamin B3 0.515mg 5.114mg 29%
Magnesium 50mg 164mg 27%
Phosphorus 135mg 300mg 24%
Vitamin B6 0.081mg 0.342mg 20%
Carbs 24.46g 75.87g 17%
Vitamin B5 0.24mg 1.045mg 16%
Fiber 8.6g 12.5g 16%
Copper 0.231mg 0.335mg 12%
Calories 136kcal 342kcal 10%
Zinc 1.14mg 1.93mg 7%
Protein 9.34g 12.29g 6%
Choline 28.1mg 5%
Iron 2.09mg 2.46mg 5%
Vitamin B2 0.069mg 0.115mg 4%
Polyunsaturated fat 0.199g 0.541g 2%
Vitamin B1 0.21mg 0.232mg 2%
Calcium 50mg 35mg 2%
Vitamin K 1.9µg 2%
Selenium 1.3µg 2.3µg 2%
Sodium 1mg 17mg 1%
Potassium 387mg 410mg 1%
Fats 0.46g 1.33g 1%
Saturated fat 0.119g 0.232g 1%
Net carbs 15.86g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.04g 0.173g 0%
Tryptophan 0.111mg 0.19mg 0%
Threonine 0.393mg 0.354mg 0%
Isoleucine 0.412mg 0.455mg 0%
Leucine 0.746mg 0.83mg 0%
Lysine 0.641mg 0.339mg 0%
Methionine 0.14mg 0.19mg 0%
Phenylalanine 0.505mg 0.58mg 0%
Valine 0.489mg 0.554mg 0%
Histidine 0.26mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +618.3%
Contains more ProteinProtein +31.6%
Contains more FatsFats +189.1%
Contains more CarbsCarbs +210.2%
Contains more OtherOther +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -48.7%
Contains more Mono. FatMonounsaturated fat +332.5%
Contains more Poly. FatPolyunsaturated fat +171.9%

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.