Bulgur dry vs. Bean raw — In-Depth Nutrition Comparison
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The main differences between bulgur dry and bean raw
- Bulgur dry has more manganese and vitamin B3; however, bean raw has more folate, copper, selenium, vitamin B1, iron, potassium, phosphorus, and fiber.
- Daily need coverage for folate for bean raw is 125% higher.
- Bean raw has 4 times less vitamin B3 than bulgur dry. Bulgur dry has 5.114mg of vitamin B3, while bean raw has 1.174mg.
- Bulgur dry has a higher glycemic index than bean raw.
Food types used in this article are Bulgur, dry and Beans, pinto, mature seeds, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ManganeseManganese | +165.5% |
| Contains more CalciumCalcium | +222.9% |
| Contains more PotassiumPotassium | +239.8% |
| Contains more IronIron | +106.1% |
| Contains more CopperCopper | +166.6% |
| Contains more ZincZinc | +18.1% |
| Contains more PhosphorusPhosphorus | +37% |
| Contains less SodiumSodium | -29.4% |
| Contains more SeleniumSelenium | +1113% |
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.
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +207.3% |
| Contains more Vitamin B2Vitamin B2 | +84.3% |
| Contains more Vitamin B6Vitamin B6 | +38.6% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +1844.4% |
| Contains more CholineCholine | +135.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 27µg | 525µg | 125% |
| Manganese | 3.048mg | 1.148mg | 83% |
| Copper | 0.335mg | 0.893mg | 62% |
| Selenium | 2.3µg | 27.9µg | 47% |
| Vitamin B1 | 0.232mg | 0.713mg | 40% |
| Iron | 2.46mg | 5.07mg | 33% |
| Potassium | 410mg | 1393mg | 29% |
| Vitamin B3 | 5.114mg | 1.174mg | 25% |
| Protein | 12.29g | 21.42g | 18% |
| Phosphorus | 300mg | 411mg | 16% |
| Starch | 34.17g | 14% | |
| Fiber | 12.5g | 15.5g | 12% |
| Vitamin B6 | 0.342mg | 0.474mg | 10% |
| Calcium | 35mg | 113mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Choline | 28.1mg | 66.2mg | 7% |
| Vitamin B2 | 0.115mg | 0.212mg | 7% |
| Vitamin B5 | 1.045mg | 0.785mg | 5% |
| Carbs | 75.87g | 62.55g | 4% |
| Vitamin K | 1.9µg | 5.6µg | 3% |
| Magnesium | 164mg | 176mg | 3% |
| Zinc | 1.93mg | 2.28mg | 3% |
| Vitamin E | 0.06mg | 0.21mg | 1% |
| Polyunsaturated fat | 0.541g | 0.407g | 1% |
| Calories | 342kcal | 347kcal | 0% |
| Fats | 1.33g | 1.23g | 0% |
| Net carbs | 63.37g | 47.05g | N/A |
| Sugar | 0.41g | 2.11g | N/A |
| Sodium | 17mg | 12mg | 0% |
| Saturated fat | 0.232g | 0.235g | 0% |
| Monounsaturated fat | 0.173g | 0.229g | 0% |
| Tryptophan | 0.19mg | 0.237mg | 0% |
| Threonine | 0.354mg | 0.81mg | 0% |
| Isoleucine | 0.455mg | 0.871mg | 0% |
| Leucine | 0.83mg | 1.558mg | 0% |
| Lysine | 0.339mg | 1.356mg | 0% |
| Methionine | 0.19mg | 0.259mg | 0% |
| Phenylalanine | 0.58mg | 1.095mg | 0% |
| Valine | 0.554mg | 0.998mg | 0% |
| Histidine | 0.285mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more CarbsCarbs | +21.3% |
| Contains more ProteinProtein | +74.3% |
| Contains more WaterWater | +25.9% |
| Contains more OtherOther | +129.8% |
~equal in
Fats
~1.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Poly. FatPolyunsaturated fat | +32.9% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |
~equal in
Saturated fat
~0.235g