Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bulgur dry
  5. Compare
  6. Bulgur dry vs. Black turtle bean

Bulgur dry vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

How are bulgur dry and black turtle bean different?

  • Bulgur dry is higher in manganese, vitamin B3, magnesium, phosphorus, vitamin B6, fiber, vitamin B5, zinc, and copper; however, black turtle bean is richer in folate.
  • Daily need coverage for manganese for bulgur dry is 118% higher.
  • Bulgur dry contains 10 times more vitamin B3 than black turtle bean. While bulgur dry contains 5.114mg of vitamin B3, black turtle bean contains only 0.527mg.
  • Black turtle bean has a lower glycemic index (20) than bulgur dry (47).

Bulgur, dry and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bulgur dry vs Black turtle 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +234.7%
Contains more CopperCopper +24.5%
Contains more ZincZinc +153.9%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +832.1%
Contains more SeleniumSelenium +91.7%
Contains more CalciumCalcium +57.1%
Contains more IronIron +15.9%
Contains less SodiumSodium -82.4%
~equal in Potassium ~433mg

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%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +870.4%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin KVitamin K +73.7%
Contains more FolateFolate +218.5%
Contains more CholineCholine +16%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Black turtle bean DV% diff.
Manganese 3.048mg 0.327mg 118%
Vitamin B3 5.114mg 0.527mg 29%
Magnesium 164mg 49mg 27%
Phosphorus 300mg 152mg 21%
Vitamin B6 0.342mg 0.077mg 20%
Carbs 75.87g 24.35g 17%
Fiber 12.5g 8.3g 17%
Vitamin B5 1.045mg 0.26mg 16%
Folate 27µg 86µg 15%
Calories 342kcal 130kcal 11%
Zinc 1.93mg 0.76mg 11%
Protein 12.29g 8.18g 8%
Copper 0.335mg 0.269mg 7%
Vitamin E 0.06mg 0.87mg 5%
Vitamin B2 0.115mg 0.056mg 5%
Iron 2.46mg 2.85mg 5%
Polyunsaturated fat 0.541g 0.149g 3%
Fats 1.33g 0.35g 2%
Selenium 2.3µg 1.2µg 2%
Calcium 35mg 55mg 2%
Sodium 17mg 3mg 1%
Choline 28.1mg 32.6mg 1%
Saturated fat 0.232g 0.089g 1%
Vitamin K 1.9µg 3.3µg 1%
Potassium 410mg 433mg 1%
Vitamin B1 0.232mg 0.225mg 1%
Net carbs 63.37g 16.05g N/A
Sugar 0.41g 0.32g N/A
Monounsaturated fat 0.173g 0.03g 0%
Tryptophan 0.19mg 0.097mg 0%
Threonine 0.354mg 0.344mg 0%
Isoleucine 0.455mg 0.361mg 0%
Leucine 0.83mg 0.653mg 0%
Lysine 0.339mg 0.562mg 0%
Methionine 0.19mg 0.123mg 0%
Phenylalanine 0.58mg 0.442mg 0%
Valine 0.554mg 0.428mg 0%
Histidine 0.285mg 0.228mg 0%

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +50.2%
Contains more FatsFats +280%
Contains more CarbsCarbs +211.6%
Contains more WaterWater +630.4%
~equal in Other ~1.38g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +476.7%
Contains more Poly. FatPolyunsaturated fat +263.1%
Contains less Sat. FatSaturated fat -61.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.