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Bulgur dry vs. Beans — In-Depth Nutrition Comparison

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Differences between bulgur dry and beans

  • Beans contain less magnesium, vitamin B3, phosphorus, fiber, iron, vitamin B6, copper, and vitamin B1 than bulgur dry.
  • Bulgur dry's daily need coverage for magnesium is 31% higher.
  • Beans contain 12 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while beans contain 0.43mg.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Bulgur, dry and Beans, baked, canned, no salt added.

Infographic

Bulgur dry vs Beans 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +748.3%
Contains more CopperCopper +62.6%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +188.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +95.7%

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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +1089.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +163.1%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +156%
Contains more FatsFats +232.5%
Contains more CarbsCarbs +270.3%
Contains more WaterWater +706.7%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +394.3%
Contains more Poly. FatPolyunsaturated fat +214.5%
Contains less Sat. FatSaturated fat -55.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Beans
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 Bulgur dry Beans DV% diff.
Manganese 3.048mg 133%
Magnesium 164mg 32mg 31%
Vitamin B3 5.114mg 0.43mg 29%
Phosphorus 300mg 104mg 28%
Fiber 12.5g 5.5g 28%
Iron 2.46mg 0.29mg 27%
Vitamin B5 1.045mg 21%
Carbs 75.87g 20.49g 18%
Vitamin B6 0.342mg 0.13mg 16%
Protein 12.29g 4.8g 15%
Copper 0.335mg 0.206mg 14%
Calories 342kcal 105kcal 12%
Vitamin B1 0.232mg 0.15mg 7%
Zinc 1.93mg 1.4mg 5%
Selenium 2.3µg 4.5µg 4%
Vitamin B2 0.115mg 0.06mg 4%
Vitamin C 0mg 3.1mg 3%
Potassium 410mg 296mg 3%
Polyunsaturated fat 0.541g 0.172g 2%
Calcium 35mg 50mg 2%
Saturated fat 0.232g 0.103g 1%
Vitamin K 1.9µg 0.8µg 1%
Fats 1.33g 0.4g 1%
Folate 27µg 24µg 1%
Vitamin E 0.06mg 0.15mg 1%
Vitamin A 0µg 5µg 1%
Sodium 17mg 1mg 1%
Net carbs 63.37g 14.99g N/A
Sugar 0.41g 7.78g N/A
Choline 28.1mg 30.8mg 0%
Monounsaturated fat 0.173g 0.035g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Bulgur dry
11%
Beans
Minerals Daily Need Coverage Score
96%
Bulgur dry
25%
Beans

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 - 7.37g)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.129g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Beans
Beans 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

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.