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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.

Infographic

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
Contains less Sodium -23.5%
Contains more Calcium +133.3%
Contains more Iron +27.5%
Contains more Magnesium +62.4%
Contains more Phosphorus +200%
Contains more Potassium +33.6%
Contains more Zinc +116.9%
Equal in Copper - 0.335
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains less Sodium -23.5%
Contains more Calcium +133.3%
Contains more Iron +27.5%
Contains more Magnesium +62.4%
Contains more Phosphorus +200%
Contains more Potassium +33.6%
Contains more Zinc +116.9%
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
:
6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 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%

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

All nutrients comparison - raw data values

Nutrient Navy bean Bulgur Opinion
Net carbs 13.05g 63.37g Bulgur
Protein 6.15g 12.29g Bulgur
Fats 0.7g 1.33g Bulgur
Carbs 13.05g 75.87g Bulgur
Calories 67kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Navy bean
Fiber g 12.5g Bulgur
Calcium 15mg 35mg Bulgur
Iron 1.93mg 2.46mg Bulgur
Magnesium 101mg 164mg Bulgur
Phosphorus 100mg 300mg Bulgur
Potassium 307mg 410mg Bulgur
Sodium 13mg 17mg Navy bean
Zinc 0.89mg 1.93mg Bulgur
Copper 0.356mg 0.335mg Navy bean
Vitamin A 4IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.232mg Navy bean
Vitamin B2 0.215mg 0.115mg Navy bean
Vitamin B3 1.22mg 5.114mg Bulgur
Vitamin B5 0.825mg 1.045mg Bulgur
Vitamin B6 0.191mg 0.342mg Bulgur
Folate 132µg 27µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.064mg 0.19mg Bulgur
Threonine 0.258mg 0.354mg Bulgur
Isoleucine 0.273mg 0.455mg Bulgur
Leucine 0.442mg 0.83mg Bulgur
Lysine 0.35mg 0.339mg Navy bean
Methionine 0.064mg 0.19mg Bulgur
Phenylalanine 0.31mg 0.58mg Bulgur
Valine 0.316mg 0.554mg Bulgur
Histidine 0.172mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.085g 0.232g Navy bean
Monounsaturated Fat 0.052g 0.173g Bulgur
Polyunsaturated fat 0.407g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
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

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.

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.