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

Bulgur dry vs Bean - In-Depth Nutrition Comparison

Compare

The main differences between Bulgur dry and Bean

  • Bulgur dry has more Manganese, and Vitamin B3, however Bean has more Folate, Copper, Selenium, Vitamin B1, Iron, Potassium, Phosphorus, and Fiber.
  • Daily need coverage for Folate from Bean is 125% higher.
  • Bean has 4 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Bean has 1.174mg.

Food types used in this article are Bulgur, dry and Beans, pinto, mature seeds, raw.

Infographic

Bulgur dry vs Bean 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
Bulgur dry
Bulgur dry
0
:
8
Bean
Bean
Contains more Calcium +222.9%
Contains more Iron +106.1%
Contains more Phosphorus +37%
Contains more Potassium +239.8%
Contains less Sodium -29.4%
Contains more Zinc +18.1%
Contains more Copper +166.6%
Equal in Magnesium - 176
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +222.9%
Contains more Iron +106.1%
Contains more Phosphorus +37%
Contains more Potassium +239.8%
Contains less Sodium -29.4%
Contains more Zinc +18.1%
Contains more Copper +166.6%
Equal in Magnesium - 176

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
Bulgur dry
Bulgur dry
3
:
7
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Folate +1844.4%
Contains more Vitamin K +194.7%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Folate +1844.4%
Contains more Vitamin K +194.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Bean
Bean
Contains more Carbs +21.3%
Contains more Protein +74.3%
Contains more Water +25.9%
Contains more Other +129.8%
Equal in Fats - 1.23
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Carbs +21.3%
Contains more Protein +74.3%
Contains more Water +25.9%
Contains more Other +129.8%
Equal in Fats - 1.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Bean
Bean
Contains more Polyunsaturated fat +32.9%
Contains more Monounsaturated Fat +32.4%
Equal in Saturated Fat - 0.235
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Polyunsaturated fat +32.9%
Contains more Monounsaturated Fat +32.4%
Equal in Saturated Fat - 0.235

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.
Bulgur dry Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Bean Opinion
Net carbs 63.37g 47.05g Bulgur dry
Protein 12.29g 21.42g Bean
Fats 1.33g 1.23g Bulgur dry
Carbs 75.87g 62.55g Bulgur dry
Calories 342kcal 347kcal Bean
Starch 34.17g Bean
Sugar 0.41g 2.11g Bulgur dry
Fiber 12.5g 15.5g Bean
Calcium 35mg 113mg Bean
Iron 2.46mg 5.07mg Bean
Magnesium 164mg 176mg Bean
Phosphorus 300mg 411mg Bean
Potassium 410mg 1393mg Bean
Sodium 17mg 12mg Bean
Zinc 1.93mg 2.28mg Bean
Copper 0.335mg 0.893mg Bean
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.21mg Bean
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.232mg 0.713mg Bean
Vitamin B2 0.115mg 0.212mg Bean
Vitamin B3 5.114mg 1.174mg Bulgur dry
Vitamin B5 1.045mg 0.785mg Bulgur dry
Vitamin B6 0.342mg 0.474mg Bean
Folate 27µg 525µg Bean
Vitamin K 1.9µg 5.6µg Bean
Tryptophan 0.19mg 0.237mg Bean
Threonine 0.354mg 0.81mg Bean
Isoleucine 0.455mg 0.871mg Bean
Leucine 0.83mg 1.558mg Bean
Lysine 0.339mg 1.356mg Bean
Methionine 0.19mg 0.259mg Bean
Phenylalanine 0.58mg 1.095mg Bean
Valine 0.554mg 0.998mg Bean
Histidine 0.285mg 0.556mg Bean
Saturated Fat 0.232g 0.235g Bulgur dry
Monounsaturated Fat 0.173g 0.229g Bean
Polyunsaturated fat 0.541g 0.407g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Bean
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
29%
Bulgur dry
70%
Bean
Minerals Daily Need Coverage Score
69%
Bulgur dry
126%
Bean

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.