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Navy bean vs Bulgur dry - In-Depth Nutrition Comparison

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How are Navy bean and Bulgur dry different?

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

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

Infographic

Navy bean 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" 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 dry
Bulgur dry
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
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Bulgur dry
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
Navy bean
Navy bean
4
:
6
Bulgur dry
Bulgur dry
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 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%
Bulgur dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +779.4%
Contains more Protein +99.8%
Contains more Fats +90%
Contains more Carbs +481.4%
Contains more Other +58.9%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +779.4%
Contains more Protein +99.8%
Contains more Fats +90%
Contains more Carbs +481.4%
Contains more Other +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +232.7%
Contains more Polyunsaturated fat +32.9%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +232.7%
Contains more Polyunsaturated fat +32.9%

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

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
29%
Bulgur dry
Minerals Daily Need Coverage Score
45%
Navy bean
69%
Bulgur dry

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 dry
Bulgur dry 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 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.