Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
2
:
6
Bulgur dry
Bulgur dry
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%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Bulgur dry
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
Black gram
Black gram
5
:
5
Bulgur dry
Bulgur dry
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%
Black gram
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%
Bulgur dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +705.7%
Contains more Protein +63%
Contains more Fats +141.8%
Contains more Carbs +313.7%
Contains more Other +42.5%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +705.7%
Contains more Protein +63%
Contains more Fats +141.8%
Contains more Carbs +313.7%
Contains more Other +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +496.6%
Contains more Polyunsaturated fat +50.7%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +496.6%
Contains more Polyunsaturated fat +50.7%

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 dry
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 dry Opinion
Net carbs 11.94g 63.37g Bulgur dry
Protein 7.54g 12.29g Bulgur dry
Fats 0.55g 1.33g Bulgur dry
Carbs 18.34g 75.87g Bulgur dry
Calories 105kcal 342kcal Bulgur dry
Sugar 2.01g 0.41g Bulgur dry
Fiber 6.4g 12.5g Bulgur dry
Calcium 53mg 35mg Black gram
Iron 1.75mg 2.46mg Bulgur dry
Magnesium 63mg 164mg Bulgur dry
Phosphorus 156mg 300mg Bulgur dry
Potassium 231mg 410mg Bulgur dry
Sodium 7mg 17mg Black gram
Zinc 0.83mg 1.93mg Bulgur dry
Copper 0.139mg 0.335mg Bulgur dry
Vitamin A 31IU 9IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.06mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.232mg Bulgur dry
Vitamin B2 0.075mg 0.115mg Bulgur dry
Vitamin B3 1.5mg 5.114mg Bulgur dry
Vitamin B5 0.433mg 1.045mg Bulgur dry
Vitamin B6 0.058mg 0.342mg Bulgur dry
Folate 94µg 27µg Black gram
Vitamin K 2.7µg 1.9µg Black gram
Tryptophan 0.078mg 0.19mg Bulgur dry
Threonine 0.262mg 0.354mg Bulgur dry
Isoleucine 0.385mg 0.455mg Bulgur dry
Leucine 0.625mg 0.83mg Bulgur dry
Lysine 0.5mg 0.339mg Black gram
Methionine 0.11mg 0.19mg Bulgur dry
Phenylalanine 0.44mg 0.58mg Bulgur dry
Valine 0.423mg 0.554mg Bulgur dry
Histidine 0.211mg 0.285mg Bulgur dry
Saturated Fat 0.038g 0.232g Black gram
Monounsaturated Fat 0.029g 0.173g Bulgur dry
Polyunsaturated fat 0.359g 0.541g Bulgur dry

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black gram
29%
Bulgur dry
Minerals Daily Need Coverage Score
35%
Black gram
69%
Bulgur dry

Comparison summary

Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is lower in Sugar?
Bulgur dry
Bulgur dry 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 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.