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  6. Bulgur dry vs. Cranberry beans

Bulgur dry vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between bulgur dry and cranberry beans

  • Bulgur dry has more manganese, vitamin B3, magnesium, phosphorus, vitamin B6, vitamin B5, fiber, copper, and zinc; however, cranberry beans is richer in folate.
  • Bulgur dry's daily need coverage for manganese is 116% more.
  • Bulgur dry contains 10 times more vitamin B3 than cranberry beans. Bulgur dry contains 5.114mg of vitamin B3, while cranberry beans contains 0.515mg.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of cranberry beans is 35.

The food varieties used in the comparison are Bulgur, dry and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +228%
Contains more IronIron +17.7%
Contains more CopperCopper +45%
Contains more ZincZinc +69.3%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +723.8%
Contains more SeleniumSelenium +76.9%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -94.1%
~equal in Potassium ~387mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +893%
Contains more Vitamin B5Vitamin B5 +335.4%
Contains more Vitamin B6Vitamin B6 +322.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Cranberry beans DV% diff.
Manganese 3.048mg 0.37mg 116%
Folate 27µg 207µg 45%
Vitamin B3 5.114mg 0.515mg 29%
Magnesium 164mg 50mg 27%
Phosphorus 300mg 135mg 24%
Vitamin B6 0.342mg 0.081mg 20%
Carbs 75.87g 24.46g 17%
Vitamin B5 1.045mg 0.24mg 16%
Fiber 12.5g 8.6g 16%
Copper 0.335mg 0.231mg 12%
Calories 342kcal 136kcal 10%
Zinc 1.93mg 1.14mg 7%
Protein 12.29g 9.34g 6%
Choline 28.1mg 5%
Iron 2.46mg 2.09mg 5%
Vitamin B2 0.115mg 0.069mg 4%
Polyunsaturated fat 0.541g 0.199g 2%
Vitamin B1 0.232mg 0.21mg 2%
Calcium 35mg 50mg 2%
Vitamin K 1.9µg 2%
Selenium 2.3µg 1.3µg 2%
Sodium 17mg 1mg 1%
Potassium 410mg 387mg 1%
Fats 1.33g 0.46g 1%
Saturated fat 0.232g 0.119g 1%
Net carbs 63.37g 15.86g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.173g 0.04g 0%
Tryptophan 0.19mg 0.111mg 0%
Threonine 0.354mg 0.393mg 0%
Isoleucine 0.455mg 0.412mg 0%
Leucine 0.83mg 0.746mg 0%
Lysine 0.339mg 0.641mg 0%
Methionine 0.19mg 0.14mg 0%
Phenylalanine 0.58mg 0.505mg 0%
Valine 0.554mg 0.489mg 0%
Histidine 0.285mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +31.6%
Contains more FatsFats +189.1%
Contains more CarbsCarbs +210.2%
Contains more OtherOther +38.5%
Contains more WaterWater +618.3%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +332.5%
Contains more Poly. FatPolyunsaturated fat +171.9%
Contains less Sat. FatSaturated fat -48.7%

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.