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Bulgur dry vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Bulgur dry and Cranberry bean

  • Bulgur dry has more Manganese, and Vitamin B3, while Cranberry bean has more Folate, Copper, Fiber, Vitamin B1, Iron, Potassium, Selenium, and Zinc.
  • Cranberry bean's daily need coverage for Folate is 144% higher.
  • Cranberry bean contains 4 times less Vitamin B3 than Bulgur dry. Bulgur dry contains 5.114mg of Vitamin B3, while Cranberry bean contains 1.455mg.

The food types used in this comparison are Bulgur, dry and Beans, cranberry (roman), mature seeds, raw.

Infographic

Bulgur dry vs Cranberry 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
1
:
7
Cranberry bean
Cranberry bean
Contains more Calcium +262.9%
Contains more Iron +103.3%
Contains more Phosphorus +24%
Contains more Potassium +224.9%
Contains less Sodium -64.7%
Contains more Zinc +88.1%
Contains more Copper +137%
Equal in Magnesium - 156
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +262.9%
Contains more Iron +103.3%
Contains more Phosphorus +24%
Contains more Potassium +224.9%
Contains less Sodium -64.7%
Contains more Zinc +88.1%
Contains more Copper +137%
Equal in Magnesium - 156

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
Cranberry bean
Cranberry bean
Contains more Vitamin A +350%
Contains more Vitamin B3 +251.5%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +85.2%
Contains more Folate +2137%
Equal in Vitamin B6 - 0.309
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%
Cranberry 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% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin B3 +251.5%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +85.2%
Contains more Folate +2137%
Equal in Vitamin B6 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Cranberry bean
Cranberry bean
Contains more Carbs +26.3%
Contains more Protein +87.4%
Contains more Water +37.7%
Contains more Other +118.5%
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
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Carbs +26.3%
Contains more Protein +87.4%
Contains more Water +37.7%
Contains more Other +118.5%
Equal in Fats - 1.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
0
Cranberry bean
Cranberry bean
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +63.2%
Equal in Polyunsaturated fat - 0.527
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +63.2%
Equal in Polyunsaturated fat - 0.527

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Cranberry bean Opinion
Net carbs 63.37g 35.35g Bulgur dry
Protein 12.29g 23.03g Cranberry bean
Fats 1.33g 1.23g Bulgur dry
Carbs 75.87g 60.05g Bulgur dry
Calories 342kcal 335kcal Bulgur dry
Sugar 0.41g Cranberry bean
Fiber 12.5g 24.7g Cranberry bean
Calcium 35mg 127mg Cranberry bean
Iron 2.46mg 5mg Cranberry bean
Magnesium 164mg 156mg Bulgur dry
Phosphorus 300mg 372mg Cranberry bean
Potassium 410mg 1332mg Cranberry bean
Sodium 17mg 6mg Cranberry bean
Zinc 1.93mg 3.63mg Cranberry bean
Copper 0.335mg 0.794mg Cranberry bean
Vitamin A 9IU 2IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.747mg Cranberry bean
Vitamin B2 0.115mg 0.213mg Cranberry bean
Vitamin B3 5.114mg 1.455mg Bulgur dry
Vitamin B5 1.045mg 0.748mg Bulgur dry
Vitamin B6 0.342mg 0.309mg Bulgur dry
Folate 27µg 604µg Cranberry bean
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.273mg Cranberry bean
Threonine 0.354mg 0.969mg Cranberry bean
Isoleucine 0.455mg 1.017mg Cranberry bean
Leucine 0.83mg 1.838mg Cranberry bean
Lysine 0.339mg 1.58mg Cranberry bean
Methionine 0.19mg 0.346mg Cranberry bean
Phenylalanine 0.58mg 1.245mg Cranberry bean
Valine 0.554mg 1.205mg Cranberry bean
Histidine 0.285mg 0.641mg Cranberry bean
Saturated Fat 0.232g 0.316g Bulgur dry
Monounsaturated Fat 0.173g 0.106g Bulgur dry
Polyunsaturated fat 0.541g 0.527g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Cranberry 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
69%
Cranberry bean
Minerals Daily Need Coverage Score
69%
Bulgur dry
122%
Cranberry bean

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.