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

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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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
4
:
4
Black turtle bean
Black turtle bean
Contains more Magnesium +234.7%
Contains more Phosphorus +97.4%
Contains more Zinc +153.9%
Contains more Copper +24.5%
Contains more Calcium +57.1%
Contains more Iron +15.9%
Contains less Sodium -82.4%
Equal in Potassium - 433
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Magnesium +234.7%
Contains more Phosphorus +97.4%
Contains more Zinc +153.9%
Contains more Copper +24.5%
Contains more Calcium +57.1%
Contains more Iron +15.9%
Contains less Sodium -82.4%
Equal in Potassium - 433

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
6
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +1350%
Contains more Folate +218.5%
Contains more Vitamin K +73.7%
Equal in Vitamin B1 - 0.225
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%
Black turtle 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% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +1350%
Contains more Folate +218.5%
Contains more Vitamin K +73.7%
Equal in Vitamin B1 - 0.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +50.2%
Contains more Fats +280%
Contains more Carbs +211.6%
Contains more Water +630.4%
Equal in Other - 1.38
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Black turtle bean
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 Protein +50.2%
Contains more Fats +280%
Contains more Carbs +211.6%
Contains more Water +630.4%
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +476.7%
Contains more Polyunsaturated fat +263.1%
Contains less Saturated Fat -61.6%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +476.7%
Contains more Polyunsaturated fat +263.1%
Contains less Saturated Fat -61.6%

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 Black turtle bean
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Black turtle bean Opinion
Net carbs 63.37g 16.05g Bulgur dry
Protein 12.29g 8.18g Bulgur dry
Fats 1.33g 0.35g Bulgur dry
Carbs 75.87g 24.35g Bulgur dry
Calories 342kcal 130kcal Bulgur dry
Sugar 0.41g 0.32g Black turtle bean
Fiber 12.5g 8.3g Bulgur dry
Calcium 35mg 55mg Black turtle bean
Iron 2.46mg 2.85mg Black turtle bean
Magnesium 164mg 49mg Bulgur dry
Phosphorus 300mg 152mg Bulgur dry
Potassium 410mg 433mg Black turtle bean
Sodium 17mg 3mg Black turtle bean
Zinc 1.93mg 0.76mg Bulgur dry
Copper 0.335mg 0.269mg Bulgur dry
Vitamin A 9IU 6IU Bulgur dry
Vitamin E 0.06mg 0.87mg Black turtle bean
Vitamin B1 0.232mg 0.225mg Bulgur dry
Vitamin B2 0.115mg 0.056mg Bulgur dry
Vitamin B3 5.114mg 0.527mg Bulgur dry
Vitamin B5 1.045mg 0.26mg Bulgur dry
Vitamin B6 0.342mg 0.077mg Bulgur dry
Folate 27µg 86µg Black turtle bean
Vitamin K 1.9µg 3.3µg Black turtle bean
Tryptophan 0.19mg 0.097mg Bulgur dry
Threonine 0.354mg 0.344mg Bulgur dry
Isoleucine 0.455mg 0.361mg Bulgur dry
Leucine 0.83mg 0.653mg Bulgur dry
Lysine 0.339mg 0.562mg Black turtle bean
Methionine 0.19mg 0.123mg Bulgur dry
Phenylalanine 0.58mg 0.442mg Bulgur dry
Valine 0.554mg 0.428mg Bulgur dry
Histidine 0.285mg 0.228mg Bulgur dry
Saturated Fat 0.232g 0.089g Black turtle bean
Monounsaturated Fat 0.173g 0.03g Bulgur dry
Polyunsaturated fat 0.541g 0.149g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
69%
Bulgur dry
47%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. 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.