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Black gram vs Bulgur - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Bulgur?

  • Black gram is richer in Folate, yet Bulgur is richer in Manganese, Fiber, Magnesium, Vitamin B3, Vitamin B6, Copper, Phosphorus, Vitamin B5, and Zinc.
  • Bulgur's daily need coverage for Manganese is 115% higher.
  • Black gram has 3 times more Folate than Bulgur. Black gram has 94µg of Folate, while Bulgur has 27µg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Bulgur, dry types in this comparison.

Infographic

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 Calcium +51.4%
Contains less Sodium -58.8%
Contains more Iron +40.6%
Contains more Potassium +77.5%
Contains more Magnesium +160.3%
Contains more Copper +141%
Contains more Zinc +132.5%
Contains more Phosphorus +92.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Calcium +51.4%
Contains less Sodium -58.8%
Contains more Iron +40.6%
Contains more Potassium +77.5%
Contains more Magnesium +160.3%
Contains more Copper +141%
Contains more Zinc +132.5%
Contains more Phosphorus +92.3%

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 C +∞%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin K +42.1%
Contains more Folate +248.1%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 C +∞%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin K +42.1%
Contains more Folate +248.1%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%

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
17
Black gram
29
Bulgur
Mineral Summary Score
35
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
45%
Black gram
74%
Bulgur
Carbohydrates
18%
Black gram
76%
Bulgur
Fats
3%
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
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price 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 is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.194g)
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 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 105 342 Bulgur
Protein 7.54 12.29 Bulgur
Fats 0.55 1.33 Bulgur
Vitamin C 1 0 Black gram
Carbs 18.34 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 2.46 Bulgur
Calcium 53 35 Black gram
Potassium 231 410 Bulgur
Magnesium 63 164 Bulgur
Sugar 2.01 0.41 Bulgur
Fiber 6.4 12.5 Bulgur
Copper 0.139 0.335 Bulgur
Zinc 0.83 1.93 Bulgur
Starch
Phosphorus 156 300 Bulgur
Sodium 7 17 Black gram
Vitamin A 31 9 Black gram
Vitamin E 0.15 0.06 Black gram
Vitamin D 0 0
Vitamin B1 0.15 0.232 Bulgur
Vitamin B2 0.075 0.115 Bulgur
Vitamin B3 1.5 5.114 Bulgur
Vitamin B5 0.433 1.045 Bulgur
Vitamin B6 0.058 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 2.7 1.9 Black gram
Folate 94 27 Black gram
Trans Fat 0 Bulgur
Saturated Fat 0.038 0.232 Black gram
Monounsaturated Fat 0.029 0.173 Bulgur
Polyunsaturated fat 0.359 0.541 Bulgur
Tryptophan 0.078 0.19 Bulgur
Threonine 0.262 0.354 Bulgur
Isoleucine 0.385 0.455 Bulgur
Leucine 0.625 0.83 Bulgur
Lysine 0.5 0.339 Black gram
Methionine 0.11 0.19 Bulgur
Phenylalanine 0.44 0.58 Bulgur
Valine 0.423 0.554 Bulgur
Histidine 0.211 0.285 Bulgur
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/172427/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.