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Black gram vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Bulgur

  • Black gram has more Copper, Iron, Folate, Magnesium, Fiber, Potassium, Zinc, and Phosphorus, however Bulgur is higher in Manganese, and Vitamin B3.
  • Black gram covers your daily Copper needs 72% more than Bulgur.
  • Bulgur contains 8 times less Folate than Black gram. Black gram contains 216µg of Folate, while Bulgur contains 27µg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Bulgur, dry.

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Black gram 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 more Iron +207.7%
Contains more Calcium +294.3%
Contains more Potassium +139.8%
Contains more Magnesium +62.8%
Contains more Copper +192.8%
Contains more Zinc +73.6%
Contains more Phosphorus +26.3%
Contains less Sodium -55.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +207.7%
Contains more Calcium +294.3%
Contains more Potassium +139.8%
Contains more Magnesium +62.8%
Contains more Copper +192.8%
Contains more Zinc +73.6%
Contains more Phosphorus +26.3%
Contains less Sodium -55.3%

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
:
5
Bulgur
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +17.7%
Contains more Vitamin B2 +120.9%
Contains more Folate +700%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +21.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +17.7%
Contains more Vitamin B2 +120.9%
Contains more Folate +700%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +21.7%

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
36
Black gram
29
Bulgur
Mineral Summary Score
149
Black gram
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
151%
Black gram
74%
Bulgur
Carbohydrates
59%
Black gram
76%
Bulgur
Fats
8%
Black gram
6%
Bulgur

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.
Black gram Bulgur
Lower in Sodium ok
Lower in Sugar 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 21mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram
Black gram 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.

All nutrients comparison - raw data values

Nutrient Black gram Bulgur Opinion
Calories 341 342 Bulgur
Protein 25.21 12.29 Black gram
Fats 1.64 1.33 Black gram
Vitamin C 0 0
Carbs 58.99 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 2.46 Black gram
Calcium 138 35 Black gram
Potassium 983 410 Black gram
Magnesium 267 164 Black gram
Sugar 0.41 Black gram
Fiber 18.3 12.5 Black gram
Copper 0.981 0.335 Black gram
Zinc 3.35 1.93 Black gram
Starch
Phosphorus 379 300 Black gram
Sodium 38 17 Bulgur
Vitamin A 23 9 Black gram
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.273 0.232 Black gram
Vitamin B2 0.254 0.115 Black gram
Vitamin B3 1.447 5.114 Bulgur
Vitamin B5 0.906 1.045 Bulgur
Vitamin B6 0.281 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 216 27 Black gram
Trans Fat 0 Bulgur
Saturated Fat 0.114 0.232 Black gram
Monounsaturated Fat 0.085 0.173 Bulgur
Polyunsaturated fat 1.071 0.541 Black gram
Tryptophan 0.263 0.19 Black gram
Threonine 0.875 0.354 Black gram
Isoleucine 1.287 0.455 Black gram
Leucine 2.089 0.83 Black gram
Lysine 1.674 0.339 Black gram
Methionine 0.367 0.19 Black gram
Phenylalanine 1.473 0.58 Black gram
Valine 1.416 0.554 Black gram
Histidine 0.706 0.285 Black gram
Fructose

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.