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  6. Broad bean raw vs. Bulgur dry

Broad bean raw vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between broad bean raw and bulgur dry

  • Broad bean raw has more vitamin K, folate, and vitamin B2; however, bulgur dry is higher in manganese, magnesium, phosphorus, fiber, vitamin B6, vitamin B3, and vitamin B5.
  • Bulgur dry covers your daily manganese needs 104% more than broad bean raw.
  • Bulgur dry contains 22 times less vitamin K than broad bean raw. Broad bean raw contains 40.9µg of vitamin K, while bulgur dry contains 1.9µg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Beans, fava, in pod, raw and Bulgur, dry.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +20%
Contains more MagnesiumMagnesium +397%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +58.7%
Contains more ZincZinc +93%
Contains more PhosphorusPhosphorus +132.6%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +361.1%
Contains more SeleniumSelenium +187.5%
~equal in Calcium ~35mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1833.3%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin KVitamin K +2052.6%
Contains more FolateFolate +448.1%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B3Vitamin B3 +127.4%
Contains more Vitamin B5Vitamin B5 +364.4%
Contains more Vitamin B6Vitamin B6 +228.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Bulgur dry DV% diff.
Manganese 0.661mg 3.048mg 104%
Vitamin K 40.9µg 1.9µg 33%
Magnesium 33mg 164mg 31%
Folate 148µg 27µg 30%
Phosphorus 129mg 300mg 24%
Fiber 7.5g 12.5g 20%
Carbs 17.63g 75.87g 19%
Vitamin B6 0.104mg 0.342mg 18%
Vitamin B3 2.249mg 5.114mg 18%
Vitamin B5 0.225mg 1.045mg 16%
Calories 88kcal 342kcal 13%
Vitamin B2 0.29mg 0.115mg 13%
Iron 1.55mg 2.46mg 11%
Protein 7.92g 12.29g 9%
Vitamin B1 0.133mg 0.232mg 8%
Zinc 1mg 1.93mg 8%
Vitamin E 1.16mg 0.06mg 7%
Copper 0.402mg 0.335mg 7%
Choline 28.1mg 5%
Vitamin C 3.7mg 0mg 4%
Selenium 0.8µg 2.3µg 3%
Potassium 332mg 410mg 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.342g 0.541g 1%
Fats 0.73g 1.33g 1%
Saturated fat 0.118g 0.232g 1%
Net carbs 10.13g 63.37g N/A
Calcium 37mg 35mg 0%
Sugar 9.21g 0.41g N/A
Sodium 25mg 17mg 0%
Monounsaturated fat 0.104g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +706.7%
Contains more ProteinProtein +55.2%
Contains more FatsFats +82.2%
Contains more CarbsCarbs +330.3%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -49.1%
Contains more Mono. FatMonounsaturated fat +66.3%
Contains more Poly. FatPolyunsaturated fat +58.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.