Black gram vs. Bulgur dry — In-Depth Nutrition Comparison
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A recap on differences between black gram and bulgur dry
- Black gram has more copper, iron, folate, magnesium, fiber, potassium, zinc, and phosphorus; however, bulgur dry is higher in manganese and vitamin B3.
- Black gram covers your daily copper needs 72% more than bulgur dry.
- Bulgur dry contains 8 times less folate than black gram. Black gram contains 216µg of folate, while bulgur dry contains 27µg.
Food varieties used in this article are Mungo beans, mature seeds, raw and Bulgur, dry.
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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 MagnesiumMagnesium | +62.8% |
| Contains more CalciumCalcium | +294.3% |
| Contains more PotassiumPotassium | +139.8% |
| Contains more IronIron | +207.7% |
| Contains more CopperCopper | +192.8% |
| Contains more ZincZinc | +73.6% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains more SeleniumSelenium | +256.5% |
| Contains less SodiumSodium | -55.3% |
| Contains more ManganeseManganese | +99.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.7% |
| Contains more Vitamin B2Vitamin B2 | +120.9% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin B3Vitamin B3 | +253.4% |
| Contains more Vitamin B5Vitamin B5 | +15.3% |
| Contains more Vitamin B6Vitamin B6 | +21.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +105.1% |
| Contains more FatsFats | +23.3% |
| Contains more WaterWater | +20% |
| Contains more OtherOther | +122.5% |
| Contains more CarbsCarbs | +28.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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 | -50.9% |
| Contains more Poly. FatPolyunsaturated fat | +98% |
| Contains more Mono. FatMonounsaturated fat | +103.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.981mg | 0.335mg | 72% |
| Manganese | 1.527mg | 3.048mg | 66% |
| Iron | 7.57mg | 2.46mg | 64% |
| Folate | 216µg | 27µg | 47% |
| Protein | 25.21g | 12.29g | 26% |
| Magnesium | 267mg | 164mg | 25% |
| Vitamin B3 | 1.447mg | 5.114mg | 23% |
| Fiber | 18.3g | 12.5g | 23% |
| Potassium | 983mg | 410mg | 17% |
| Zinc | 3.35mg | 1.93mg | 13% |
| Selenium | 8.2µg | 2.3µg | 11% |
| Phosphorus | 379mg | 300mg | 11% |
| Vitamin B2 | 0.254mg | 0.115mg | 11% |
| Calcium | 138mg | 35mg | 10% |
| Carbs | 58.99g | 75.87g | 6% |
| Vitamin B6 | 0.281mg | 0.342mg | 5% |
| Choline | 28.1mg | 5% | |
| Polyunsaturated fat | 1.071g | 0.541g | 4% |
| Vitamin B1 | 0.273mg | 0.232mg | 3% |
| Vitamin B5 | 0.906mg | 1.045mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Sodium | 38mg | 17mg | 1% |
| Saturated fat | 0.114g | 0.232g | 1% |
| Calories | 341kcal | 342kcal | 0% |
| Fats | 1.64g | 1.33g | 0% |
| Net carbs | 40.69g | 63.37g | N/A |
| Sugar | 0.41g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.085g | 0.173g | 0% |
| Tryptophan | 0.263mg | 0.19mg | 0% |
| Threonine | 0.875mg | 0.354mg | 0% |
| Isoleucine | 1.287mg | 0.455mg | 0% |
| Leucine | 2.089mg | 0.83mg | 0% |
| Lysine | 1.674mg | 0.339mg | 0% |
| Methionine | 0.367mg | 0.19mg | 0% |
| Phenylalanine | 1.473mg | 0.58mg | 0% |
| Valine | 1.416mg | 0.554mg | 0% |
| Histidine | 0.706mg | 0.285mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
28%
Minerals Daily Need Coverage Score
143%
96%
Comparison summary
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 21mg)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.