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Kidney bean vs Bulgur - In-Depth Nutrition Comparison

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How are Kidney bean and Bulgur different?

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

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

Infographic

Kidney 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 +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 Magnesium +17.1%
Contains less Sodium -29.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
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 Magnesium +17.1%
Contains less Sodium -29.2%

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
:
3
Bulgur
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%
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%
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%

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.
Kidney bean Bulgur
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 bean Bulgur Opinion
Net carbs 35.11g 63.37g Bulgur
Protein 23.58g 12.29g Kidney bean
Fats 0.83g 1.33g Bulgur
Carbs 60.01g 75.87g Bulgur
Calories 333kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 2.23g 0.41g Bulgur
Fiber 24.9g 12.5g Kidney bean
Calcium 143mg 35mg Kidney bean
Iron 8.2mg 2.46mg Kidney bean
Magnesium 140mg 164mg Bulgur
Phosphorus 407mg 300mg Kidney bean
Potassium 1406mg 410mg Kidney bean
Sodium 24mg 17mg Bulgur
Zinc 2.79mg 1.93mg Kidney bean
Copper 0.958mg 0.335mg Kidney bean
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.22mg 0.06mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.232mg Kidney bean
Vitamin B2 0.219mg 0.115mg Kidney bean
Vitamin B3 2.06mg 5.114mg Bulgur
Vitamin B5 0.78mg 1.045mg Bulgur
Vitamin B6 0.397mg 0.342mg Kidney bean
Folate 394µg 27µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 1.9µg Kidney bean
Tryptophan 0.279mg 0.19mg Kidney bean
Threonine 0.992mg 0.354mg Kidney bean
Isoleucine 1.041mg 0.455mg Kidney bean
Leucine 1.882mg 0.83mg Kidney bean
Lysine 1.618mg 0.339mg Kidney bean
Methionine 0.355mg 0.19mg Kidney bean
Phenylalanine 1.275mg 0.58mg Kidney bean
Valine 1.233mg 0.554mg Kidney bean
Histidine 0.656mg 0.285mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.12g 0.232g Kidney bean
Monounsaturated Fat 0.064g 0.173g Bulgur
Polyunsaturated fat 0.457g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60
Kidney bean
29
Bulgur
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
74%
Bulgur
Carbohydrates
60%
Kidney bean
76%
Bulgur
Fats
4%
Kidney bean
6%
Bulgur

Comparison summary

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

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