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Navy bean vs Bulgur - In-Depth Nutrition Comparison

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How are Navy bean and Bulgur different?

  • Navy bean is richer in Folate, Vitamin B1, and Vitamin B2, while Bulgur is higher in Manganese, Phosphorus, Vitamin B3, Vitamin C, Magnesium, Vitamin B6, and Zinc.
  • Bulgur covers your daily need of Manganese 115% more than Navy bean.
  • Navy bean contains 5 times more Folate than Bulgur. Navy bean contains 132µg of Folate, while Bulgur contains 27µg.

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

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Navy 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
Navy bean
Navy bean
2
:
6
Bulgur
Bulgur
Contains less Sodium -23.5%
Contains more Iron +27.5%
Contains more Calcium +133.3%
Contains more Potassium +33.6%
Contains more Magnesium +62.4%
Contains more Zinc +116.9%
Contains more Phosphorus +200%
Equal in Copper - 0.335
Navy bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains less Sodium -23.5%
Contains more Iron +27.5%
Contains more Calcium +133.3%
Contains more Potassium +33.6%
Contains more Magnesium +62.4%
Contains more Zinc +116.9%
Contains more Phosphorus +200%
Equal in Copper - 0.335

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
Navy bean
Navy bean
4
:
6
Bulgur
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%
Navy bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Bulgur
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%

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
35
Navy bean
29
Bulgur
Mineral Summary Score
45
Navy 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
37%
Navy bean
74%
Bulgur
Carbohydrates
13%
Navy bean
76%
Bulgur
Fats
3%
Navy bean
6%
Bulgur

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.
Navy bean Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Navy bean Bulgur Opinion
Calories 67 342 Bulgur
Protein 6.15 12.29 Bulgur
Fats 0.7 1.33 Bulgur
Vitamin C 18.8 0 Navy bean
Carbs 13.05 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 2.46 Bulgur
Calcium 15 35 Bulgur
Potassium 307 410 Bulgur
Magnesium 101 164 Bulgur
Sugar 0.41 Navy bean
Fiber 12.5 Bulgur
Copper 0.356 0.335 Navy bean
Zinc 0.89 1.93 Bulgur
Starch
Phosphorus 100 300 Bulgur
Sodium 13 17 Navy bean
Vitamin A 4 9 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.39 0.232 Navy bean
Vitamin B2 0.215 0.115 Navy bean
Vitamin B3 1.22 5.114 Bulgur
Vitamin B5 0.825 1.045 Bulgur
Vitamin B6 0.191 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 132 27 Navy bean
Trans Fat 0 Bulgur
Saturated Fat 0.085 0.232 Navy bean
Monounsaturated Fat 0.052 0.173 Bulgur
Polyunsaturated fat 0.407 0.541 Bulgur
Tryptophan 0.064 0.19 Bulgur
Threonine 0.258 0.354 Bulgur
Isoleucine 0.273 0.455 Bulgur
Leucine 0.442 0.83 Bulgur
Lysine 0.35 0.339 Navy bean
Methionine 0.064 0.19 Bulgur
Phenylalanine 0.31 0.58 Bulgur
Valine 0.316 0.554 Bulgur
Histidine 0.172 0.285 Bulgur
Fructose

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