Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Bulgur dry

Black gram vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

What are the main differences between black gram and bulgur dry?

  • Black gram is richer in folate, yet bulgur dry is richer in manganese, fiber, magnesium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B5, and zinc.
  • Bulgur dry's daily need coverage for manganese is 115% higher.
  • Black gram has 3 times more folate than bulgur dry. Black gram has 94µg of folate, while bulgur dry has 27µg.

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

Infographic

Black gram 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +51.4%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +160.3%
Contains more PotassiumPotassium +77.5%
Contains more IronIron +40.6%
Contains more CopperCopper +141%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +639.8%
~equal in Selenium ~2.3µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +248.1%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +240.9%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B6Vitamin B6 +489.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

All nutrients comparison - raw data values

Nutrient Black gram Bulgur dry DV% diff.
Manganese 0.412mg 3.048mg 115%
Magnesium 63mg 164mg 24%
Fiber 6.4g 12.5g 24%
Vitamin B3 1.5mg 5.114mg 23%
Vitamin B6 0.058mg 0.342mg 22%
Copper 0.139mg 0.335mg 22%
Phosphorus 156mg 300mg 21%
Carbs 18.34g 75.87g 19%
Folate 94µg 27µg 17%
Calories 105kcal 342kcal 12%
Vitamin B5 0.433mg 1.045mg 12%
Protein 7.54g 12.29g 10%
Zinc 0.83mg 1.93mg 10%
Iron 1.75mg 2.46mg 9%
Vitamin B1 0.15mg 0.232mg 7%
Potassium 231mg 410mg 5%
Vitamin B2 0.075mg 0.115mg 3%
Calcium 53mg 35mg 2%
Polyunsaturated fat 0.359g 0.541g 1%
Vitamin E 0.15mg 0.06mg 1%
Vitamin C 1mg 0mg 1%
Vitamin K 2.7µg 1.9µg 1%
Fats 0.55g 1.33g 1%
Saturated fat 0.038g 0.232g 1%
Net carbs 11.94g 63.37g N/A
Sugar 2.01g 0.41g N/A
Sodium 7mg 17mg 0%
Vitamin A 2µg 0µg 0%
Selenium 2.5µg 2.3µg 0%
Choline 29.6mg 28.1mg 0%
Monounsaturated fat 0.029g 0.173g 0%
Tryptophan 0.078mg 0.19mg 0%
Threonine 0.262mg 0.354mg 0%
Isoleucine 0.385mg 0.455mg 0%
Leucine 0.625mg 0.83mg 0%
Lysine 0.5mg 0.339mg 0%
Methionine 0.11mg 0.19mg 0%
Phenylalanine 0.44mg 0.58mg 0%
Valine 0.423mg 0.554mg 0%
Histidine 0.211mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +705.7%
Contains more ProteinProtein +63%
Contains more FatsFats +141.8%
Contains more CarbsCarbs +313.7%
Contains more OtherOther +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
25% 18% 57%
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 -83.6%
Contains more Mono. FatMonounsaturated fat +496.6%
Contains more Poly. FatPolyunsaturated fat +50.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.