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Bulgur dry vs Adzuki bean - In-Depth Nutrition Comparison

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The main differences between Bulgur dry and Adzuki bean

  • Bulgur dry has more Manganese, Vitamin B3, Magnesium, Fiber, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B1, and Iron, however Adzuki bean has more Folate.
  • Daily need coverage for Manganese from Bulgur dry is 108% higher.
  • Adzuki bean has 7 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Adzuki bean has 0.717mg.

Food types used in this article are Bulgur, dry and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Adzuki 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
6
:
2
Adzuki bean
Adzuki bean
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Equal in Zinc - 1.77
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Equal in Zinc - 1.77

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
8
:
1
Adzuki bean
Adzuki bean
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%
Contains more Folate +348.1%
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%
Contains more Folate +348.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +63.4%
Contains more Fats +1230%
Contains more Carbs +206.3%
Contains more Other +14.4%
Contains more Water +636.6%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +63.4%
Contains more Fats +1230%
Contains more Carbs +206.3%
Contains more Other +14.4%
Contains more Water +636.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +2476.2%
Contains less Saturated Fat -84.5%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +2476.2%
Contains less Saturated Fat -84.5%

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 Adzuki bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Adzuki bean Opinion
Net carbs 63.37g 17.47g Bulgur dry
Protein 12.29g 7.52g Bulgur dry
Fats 1.33g 0.1g Bulgur dry
Carbs 75.87g 24.77g Bulgur dry
Calories 342kcal 128kcal Bulgur dry
Sugar 0.41g Adzuki bean
Fiber 12.5g 7.3g Bulgur dry
Calcium 35mg 28mg Bulgur dry
Iron 2.46mg 2mg Bulgur dry
Magnesium 164mg 52mg Bulgur dry
Phosphorus 300mg 168mg Bulgur dry
Potassium 410mg 532mg Adzuki bean
Sodium 17mg 8mg Adzuki bean
Zinc 1.93mg 1.77mg Bulgur dry
Copper 0.335mg 0.298mg Bulgur dry
Vitamin A 9IU 6IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.115mg Bulgur dry
Vitamin B2 0.115mg 0.064mg Bulgur dry
Vitamin B3 5.114mg 0.717mg Bulgur dry
Vitamin B5 1.045mg 0.43mg Bulgur dry
Vitamin B6 0.342mg 0.096mg Bulgur dry
Folate 27µg 121µg Adzuki bean
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.072mg Bulgur dry
Threonine 0.354mg 0.255mg Bulgur dry
Isoleucine 0.455mg 0.3mg Bulgur dry
Leucine 0.83mg 0.632mg Bulgur dry
Lysine 0.339mg 0.567mg Adzuki bean
Methionine 0.19mg 0.079mg Bulgur dry
Phenylalanine 0.58mg 0.398mg Bulgur dry
Valine 0.554mg 0.387mg Bulgur dry
Histidine 0.285mg 0.198mg Bulgur dry
Saturated Fat 0.232g 0.036g Adzuki bean
Monounsaturated Fat 0.173g 0.009g Bulgur dry
Polyunsaturated fat 0.541g 0.021g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Adzuki 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
16%
Adzuki bean
Minerals Daily Need Coverage Score
69%
Bulgur dry
49%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.