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

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

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

All nutrients comparison - raw data values

Nutrient Black gram Bulgur Opinion
Net carbs 11.94g 63.37g Bulgur
Protein 7.54g 12.29g Bulgur
Fats 0.55g 1.33g Bulgur
Carbs 18.34g 75.87g Bulgur
Calories 105kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 2.01g 0.41g Bulgur
Fiber 6.4g 12.5g Bulgur
Calcium 53mg 35mg Black gram
Iron 1.75mg 2.46mg Bulgur
Magnesium 63mg 164mg Bulgur
Phosphorus 156mg 300mg Bulgur
Potassium 231mg 410mg Bulgur
Sodium 7mg 17mg Black gram
Zinc 0.83mg 1.93mg Bulgur
Copper 0.139mg 0.335mg Bulgur
Vitamin A 31IU 9IU Black gram
Vitamin E 0.15mg 0.06mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.232mg Bulgur
Vitamin B2 0.075mg 0.115mg Bulgur
Vitamin B3 1.5mg 5.114mg Bulgur
Vitamin B5 0.433mg 1.045mg Bulgur
Vitamin B6 0.058mg 0.342mg Bulgur
Folate 94µg 27µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 1.9µg Black gram
Tryptophan 0.078mg 0.19mg Bulgur
Threonine 0.262mg 0.354mg Bulgur
Isoleucine 0.385mg 0.455mg Bulgur
Leucine 0.625mg 0.83mg Bulgur
Lysine 0.5mg 0.339mg Black gram
Methionine 0.11mg 0.19mg Bulgur
Phenylalanine 0.44mg 0.58mg Bulgur
Valine 0.423mg 0.554mg Bulgur
Histidine 0.211mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.038g 0.232g Black gram
Monounsaturated Fat 0.029g 0.173g Bulgur
Polyunsaturated fat 0.359g 0.541g Bulgur

Which food is preferable for your diet?

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

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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

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.

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.