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  6. Navy beans vs. Bulgur

Navy beans vs. Bulgur — In-Depth Nutrition Comparison

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Differences between navy beans and bulgur

  • Bulgur contains less folate, fiber, iron, vitamin B1, copper, phosphorus, potassium, choline, and calcium than navy beans.
  • Navy beans' daily need coverage for folate is 31% higher.
  • Bulgur contains 7 times less calcium than navy beans. Navy beans contain 69mg of calcium, while bulgur contains 10mg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Navy beans vs Bulgur 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +590%
Contains more PotassiumPotassium +472.1%
Contains more IronIron +145.8%
Contains more CopperCopper +180%
Contains more ZincZinc +80.7%
Contains more PhosphorusPhosphorus +260%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +383.3%
Contains more ManganeseManganese +15.6%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Bulgur
Bulgur
2
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +315.8%
Contains more Vitamin B2Vitamin B2 +135.7%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +677.8%
Contains more CholineCholine +547.8%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +29.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Bulgur DV% diff.
Folate 140µg 18µg 31%
Fiber 10.5g 4.5g 24%
Iron 2.36mg 0.96mg 18%
Phosphorus 144mg 40mg 15%
Copper 0.21mg 0.075mg 15%
Vitamin B1 0.237mg 0.057mg 15%
Protein 8.23g 3.08g 10%
Potassium 389mg 68mg 9%
Choline 44.7mg 6.9mg 7%
Calcium 69mg 10mg 6%
Starch 15.4g 6%
Magnesium 53mg 32mg 5%
Manganese 0.527mg 0.609mg 4%
Vitamin B6 0.138mg 0.083mg 4%
Zinc 1.03mg 0.57mg 4%
Selenium 2.9µg 0.6µg 4%
Vitamin B2 0.066mg 0.028mg 3%
Polyunsaturated fat 0.49g 0.098g 3%
Calories 140kcal 83kcal 3%
Vitamin B3 0.649mg 1mg 2%
Vitamin B5 0.266mg 0.344mg 2%
Carbs 26.05g 18.58g 2%
Fats 0.62g 0.24g 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 14.08g N/A
Sugar 0.37g 0.1g N/A
Sodium 0mg 5mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin K 0.6µg 0.5µg 0%
Saturated fat 0.098g 0.042g 0%
Monounsaturated fat 0.142g 0.031g 0%
Tryptophan 0.1mg 0.048mg 0%
Threonine 0.289mg 0.089mg 0%
Isoleucine 0.387mg 0.114mg 0%
Leucine 0.7mg 0.208mg 0%
Lysine 0.52mg 0.085mg 0%
Methionine 0.111mg 0.048mg 0%
Phenylalanine 0.471mg 0.145mg 0%
Valine 0.504mg 0.139mg 0%
Histidine 0.206mg 0.071mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +167.2%
Contains more FatsFats +158.3%
Contains more CarbsCarbs +40.2%
Contains more OtherOther +279.4%
Contains more WaterWater +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +358.1%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -57.1%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.