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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's daily need coverage for Folate is 31% higher.
  • Bulgur contains 7 times less Calcium than Navy beans. Navy beans contains 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +590%
Contains more Iron +145.8%
Contains more Magnesium +65.6%
Contains more Phosphorus +260%
Contains more Potassium +472.1%
Contains less Sodium -100%
Contains more Zinc +80.7%
Contains more Copper +180%
Contains more Selenium +383.3%
Contains more Manganese +15.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +590%
Contains more Iron +145.8%
Contains more Magnesium +65.6%
Contains more Phosphorus +260%
Contains more Potassium +472.1%
Contains less Sodium -100%
Contains more Zinc +80.7%
Contains more Copper +180%
Contains more Selenium +383.3%
Contains more Manganese +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.
:
3
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +135.7%
Contains more Vitamin B6 +66.3%
Contains more Folate +677.8%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +29.3%
Equal in Vitamin E - 0.01
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +135.7%
Contains more Vitamin B6 +66.3%
Contains more Folate +677.8%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +29.3%
Equal in Vitamin E - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +167.2%
Contains more Fats +158.3%
Contains more Carbs +40.2%
Contains more Other +279.4%
Contains more Water +21.9%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 Protein +167.2%
Contains more Fats +158.3%
Contains more Carbs +40.2%
Contains more Other +279.4%
Contains more Water +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +358.1%
Contains more Polyunsaturated fat +400%
Contains less Saturated Fat -57.1%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +358.1%
Contains more Polyunsaturated fat +400%
Contains less Saturated Fat -57.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Bulgur
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
8%
Bulgur
Minerals Daily Need Coverage Score
43%
Navy beans
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 8)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.056g)
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

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.