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  6. Kidney beans raw vs. Bulgur dry

Kidney beans raw vs. Bulgur dry — In-Depth Nutrition Comparison

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How are Kidney beans raw and Bulgur dry different?

  • Kidney beans raw is higher in Folate, Iron, Copper, Fiber, Potassium, Vitamin B1, Phosphorus, and Vitamin K, however, Bulgur dry is richer in Manganese, and Vitamin B3.
  • Daily need coverage for Folate from Kidney beans raw is 92% higher.
  • Kidney beans raw contains 10 times more Vitamin K than Bulgur dry. While Kidney beans raw contains 19µg of Vitamin K, Bulgur dry contains only 1.9µg.

Beans, kidney, all types, mature seeds, raw and Bulgur, dry are the varieties used in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
7
:
3
Bulgur dry
Bulgur dry
Contains more Calcium +308.6%
Contains more Iron +233.3%
Contains more Phosphorus +35.7%
Contains more Potassium +242.9%
Contains more Zinc +44.6%
Contains more Copper +186%
Contains more Selenium +39.1%
Contains more Magnesium +17.1%
Contains less Sodium -29.2%
Contains more Manganese +198.5%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +308.6%
Contains more Iron +233.3%
Contains more Phosphorus +35.7%
Contains more Potassium +242.9%
Contains more Zinc +44.6%
Contains more Copper +186%
Contains more Selenium +39.1%
Contains more Magnesium +17.1%
Contains less Sodium -29.2%
Contains more Manganese +198.5%

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.
Kidney beans raw
Kidney beans raw
7
:
3
Bulgur dry
Bulgur dry
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +1359.3%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +34%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +1359.3%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +34%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Bulgur dry
Bulgur dry
Contains more Protein +91.9%
Contains more Water +30.6%
Contains more Other +153.6%
Contains more Fats +60.2%
Contains more Carbs +26.4%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +91.9%
Contains more Water +30.6%
Contains more Other +153.6%
Contains more Fats +60.2%
Contains more Carbs +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +170.3%
Contains more Polyunsaturated fat +18.4%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 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 -48.3%
Contains more Monounsaturated Fat +170.3%
Contains more Polyunsaturated fat +18.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Bulgur dry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bulgur dry Opinion
Net carbs 35.11g 63.37g Bulgur dry
Protein 23.58g 12.29g Kidney beans raw
Fats 0.83g 1.33g Bulgur dry
Carbs 60.01g 75.87g Bulgur dry
Calories 333kcal 342kcal Bulgur dry
Sugar 2.23g 0.41g Bulgur dry
Fiber 24.9g 12.5g Kidney beans raw
Calcium 143mg 35mg Kidney beans raw
Iron 8.2mg 2.46mg Kidney beans raw
Magnesium 140mg 164mg Bulgur dry
Phosphorus 407mg 300mg Kidney beans raw
Potassium 1406mg 410mg Kidney beans raw
Sodium 24mg 17mg Bulgur dry
Zinc 2.79mg 1.93mg Kidney beans raw
Copper 0.958mg 0.335mg Kidney beans raw
Manganese 1.021mg 3.048mg Bulgur dry
Selenium 3.2µg 2.3µg Kidney beans raw
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.22mg 0.06mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.232mg Kidney beans raw
Vitamin B2 0.219mg 0.115mg Kidney beans raw
Vitamin B3 2.06mg 5.114mg Bulgur dry
Vitamin B5 0.78mg 1.045mg Bulgur dry
Vitamin B6 0.397mg 0.342mg Kidney beans raw
Folate 394µg 27µg Kidney beans raw
Vitamin K 19µg 1.9µg Kidney beans raw
Tryptophan 0.279mg 0.19mg Kidney beans raw
Threonine 0.992mg 0.354mg Kidney beans raw
Isoleucine 1.041mg 0.455mg Kidney beans raw
Leucine 1.882mg 0.83mg Kidney beans raw
Lysine 1.618mg 0.339mg Kidney beans raw
Methionine 0.355mg 0.19mg Kidney beans raw
Phenylalanine 1.275mg 0.58mg Kidney beans raw
Valine 1.233mg 0.554mg Kidney beans raw
Histidine 0.656mg 0.285mg Kidney beans raw
Saturated Fat 0.12g 0.232g Kidney beans raw
Monounsaturated Fat 0.064g 0.173g Bulgur dry
Polyunsaturated fat 0.457g 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
29%
Bulgur dry
Minerals Daily Need Coverage Score
130%
Kidney beans raw
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.