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  6. Navy beans vs. Bulgur dry

Navy beans vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between navy beans and bulgur dry

  • Navy beans have more folate; however, bulgur dry is richer in manganese, vitamin B3, magnesium, phosphorus, vitamin B6, vitamin B5, copper, zinc, and fiber.
  • Bulgur dry covers your daily manganese needs 110% more than navy beans.
  • Bulgur dry has 5 times less folate than navy beans. Navy beans have 140µg of folate, while bulgur dry has 27µg.

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

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 more CalciumCalcium +97.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +26.1%
Contains more MagnesiumMagnesium +209.4%
Contains more CopperCopper +59.5%
Contains more ZincZinc +87.4%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +478.4%
~equal in Potassium ~410mg
~equal in Iron ~2.46mg

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%
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 FolateFolate +418.5%
Contains more CholineCholine +59.1%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +688%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more Vitamin KVitamin K +216.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.232mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Bulgur dry DV% diff.
Manganese 0.527mg 3.048mg 110%
Folate 140µg 27µg 28%
Vitamin B3 0.649mg 5.114mg 28%
Magnesium 53mg 164mg 26%
Phosphorus 144mg 300mg 22%
Carbs 26.05g 75.87g 17%
Vitamin B6 0.138mg 0.342mg 16%
Vitamin B5 0.266mg 1.045mg 16%
Copper 0.21mg 0.335mg 14%
Calories 140kcal 342kcal 10%
Zinc 1.03mg 1.93mg 8%
Protein 8.23g 12.29g 8%
Fiber 10.5g 12.5g 8%
Starch 15.4g 6%
Vitamin B2 0.066mg 0.115mg 4%
Calcium 69mg 35mg 3%
Choline 44.7mg 28.1mg 3%
Saturated fat 0.098g 0.232g 1%
Sodium 0mg 17mg 1%
Iron 2.36mg 2.46mg 1%
Selenium 2.9µg 2.3µg 1%
Potassium 389mg 410mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin K 0.6µg 1.9µg 1%
Fats 0.62g 1.33g 1%
Net carbs 15.55g 63.37g N/A
Sugar 0.37g 0.41g N/A
Vitamin E 0.01mg 0.06mg 0%
Vitamin B1 0.237mg 0.232mg 0%
Monounsaturated fat 0.142g 0.173g 0%
Polyunsaturated fat 0.49g 0.541g 0%
Tryptophan 0.1mg 0.19mg 0%
Threonine 0.289mg 0.354mg 0%
Isoleucine 0.387mg 0.455mg 0%
Leucine 0.7mg 0.83mg 0%
Lysine 0.52mg 0.339mg 0%
Methionine 0.111mg 0.19mg 0%
Phenylalanine 0.471mg 0.58mg 0%
Valine 0.504mg 0.554mg 0%
Histidine 0.206mg 0.285mg 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
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 +609%
Contains more ProteinProtein +49.3%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +191.2%
Contains more OtherOther +17.1%

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
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 -57.8%
Contains more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +10.4%

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 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.