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  6. Navy bean raw vs. Bulgur dry

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

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How are navy bean raw and bulgur dry different?

  • Navy bean raw is richer in folate, vitamin C, vitamin B1, and vitamin B2, while bulgur dry is higher in manganese, phosphorus, vitamin B3, magnesium, vitamin B6, and zinc.
  • Bulgur dry covers your daily need for manganese, 115% more than navy bean raw.

Beans, navy, mature seeds, sprouted, raw and Bulgur, dry types were used in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 less SodiumSodium -23.5%
Contains more MagnesiumMagnesium +62.4%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +27.5%
Contains more ZincZinc +116.9%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +647.1%
Contains more SeleniumSelenium +283.3%
~equal in Copper ~0.335mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +68.1%
Contains more Vitamin B2Vitamin B2 +87%
Contains more FolateFolate +388.9%
Contains more Vitamin B3Vitamin B3 +319.2%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +79.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Bulgur dry DV% diff.
Manganese 0.408mg 3.048mg 115%
Fiber 12.5g 50%
Phosphorus 100mg 300mg 29%
Folate 132µg 27µg 26%
Vitamin B3 1.22mg 5.114mg 24%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 75.87g 21%
Magnesium 101mg 164mg 15%
Calories 67kcal 342kcal 14%
Vitamin B1 0.39mg 0.232mg 13%
Protein 6.15g 12.29g 12%
Vitamin B6 0.191mg 0.342mg 12%
Zinc 0.89mg 1.93mg 9%
Vitamin B2 0.215mg 0.115mg 8%
Iron 1.93mg 2.46mg 7%
Choline 28.1mg 5%
Vitamin B5 0.825mg 1.045mg 4%
Potassium 307mg 410mg 3%
Selenium 0.6µg 2.3µg 3%
Vitamin K 1.9µg 2%
Copper 0.356mg 0.335mg 2%
Calcium 15mg 35mg 2%
Polyunsaturated fat 0.407g 0.541g 1%
Saturated fat 0.085g 0.232g 1%
Fats 0.7g 1.33g 1%
Net carbs 13.05g 63.37g N/A
Sugar 0.41g N/A
Sodium 13mg 17mg 0%
Vitamin E 0.06mg 0%
Monounsaturated fat 0.052g 0.173g 0%
Tryptophan 0.064mg 0.19mg 0%
Threonine 0.258mg 0.354mg 0%
Isoleucine 0.273mg 0.455mg 0%
Leucine 0.442mg 0.83mg 0%
Lysine 0.35mg 0.339mg 0%
Methionine 0.064mg 0.19mg 0%
Phenylalanine 0.31mg 0.58mg 0%
Valine 0.316mg 0.554mg 0%
Histidine 0.172mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +779.4%
Contains more ProteinProtein +99.8%
Contains more FatsFats +90%
Contains more CarbsCarbs +481.4%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -63.4%
Contains more Mono. FatMonounsaturated fat +232.7%
Contains more Poly. FatPolyunsaturated fat +32.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.