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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 has 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 has 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.
Navy beans
Navy beans
3
:
7
Bulgur dry
Bulgur dry
Contains more Calcium +97.1%
Contains less Sodium -100%
Contains more Selenium +26.1%
Contains more Magnesium +209.4%
Contains more Phosphorus +108.3%
Contains more Zinc +87.4%
Contains more Copper +59.5%
Contains more Manganese +478.4%
Equal in Iron - 2.46
Equal in Potassium - 410
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +97.1%
Contains less Sodium -100%
Contains more Selenium +26.1%
Contains more Magnesium +209.4%
Contains more Phosphorus +108.3%
Contains more Zinc +87.4%
Contains more Copper +59.5%
Contains more Manganese +478.4%
Equal in Iron - 2.46
Equal in Potassium - 410

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.
Navy beans
Navy beans
3
:
7
Bulgur dry
Bulgur dry
Contains more Vitamin C +∞%
Contains more Folate +418.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +688%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +147.8%
Contains more Vitamin K +216.7%
Equal in Vitamin B1 - 0.232
Navy beans
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%
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 Folate +418.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +688%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +147.8%
Contains more Vitamin K +216.7%
Equal in Vitamin B1 - 0.232

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +609%
Contains more Protein +49.3%
Contains more Fats +114.5%
Contains more Carbs +191.2%
Contains more Other +17.1%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +609%
Contains more Protein +49.3%
Contains more Fats +114.5%
Contains more Carbs +191.2%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +10.4%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 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 -57.8%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +10.4%

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 dry
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Bulgur dry Opinion
Net carbs 15.55g 63.37g Bulgur dry
Protein 8.23g 12.29g Bulgur dry
Fats 0.62g 1.33g Bulgur dry
Carbs 26.05g 75.87g Bulgur dry
Calories 140kcal 342kcal Bulgur dry
Starch 15.4g Navy beans
Sugar 0.37g 0.41g Navy beans
Fiber 10.5g 12.5g Bulgur dry
Calcium 69mg 35mg Navy beans
Iron 2.36mg 2.46mg Bulgur dry
Magnesium 53mg 164mg Bulgur dry
Phosphorus 144mg 300mg Bulgur dry
Potassium 389mg 410mg Bulgur dry
Sodium 0mg 17mg Navy beans
Zinc 1.03mg 1.93mg Bulgur dry
Copper 0.21mg 0.335mg Bulgur dry
Manganese 0.527mg 3.048mg Bulgur dry
Selenium 2.9µg 2.3µg Navy beans
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.01mg 0.06mg Bulgur dry
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.232mg Navy beans
Vitamin B2 0.066mg 0.115mg Bulgur dry
Vitamin B3 0.649mg 5.114mg Bulgur dry
Vitamin B5 0.266mg 1.045mg Bulgur dry
Vitamin B6 0.138mg 0.342mg Bulgur dry
Folate 140µg 27µg Navy beans
Vitamin K 0.6µg 1.9µg Bulgur dry
Tryptophan 0.1mg 0.19mg Bulgur dry
Threonine 0.289mg 0.354mg Bulgur dry
Isoleucine 0.387mg 0.455mg Bulgur dry
Leucine 0.7mg 0.83mg Bulgur dry
Lysine 0.52mg 0.339mg Navy beans
Methionine 0.111mg 0.19mg Bulgur dry
Phenylalanine 0.471mg 0.58mg Bulgur dry
Valine 0.504mg 0.554mg Bulgur dry
Histidine 0.206mg 0.285mg Bulgur dry
Saturated Fat 0.098g 0.232g Navy beans
Monounsaturated Fat 0.142g 0.173g Bulgur dry
Polyunsaturated fat 0.49g 0.541g Bulgur dry
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 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 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
29%
Bulgur dry
Minerals Daily Need Coverage Score
43%
Navy beans
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.134g)
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?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins

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.