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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.

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.
Contains more Iron +17.7%
Contains more Magnesium +228%
Contains more Phosphorus +122.2%
Contains more Zinc +69.3%
Contains more Copper +45%
Contains more Manganese +723.8%
Contains more Selenium +76.9%
Contains more Calcium +42.9%
Contains less Sodium -94.1%
Equal in Potassium - 387
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +17.7%
Contains more Magnesium +228%
Contains more Phosphorus +122.2%
Contains more Zinc +69.3%
Contains more Copper +45%
Contains more Manganese +723.8%
Contains more Selenium +76.9%
Contains more Calcium +42.9%
Contains less Sodium -94.1%
Equal in Potassium - 387

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +893%
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +322.2%
Contains more Folate +666.7%
Equal in Vitamin B1 - 0.21
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +893%
Contains more Vitamin B5 +335.4%
Contains more Vitamin B6 +322.2%
Contains more Folate +666.7%
Equal in Vitamin B1 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.6%
Contains more Fats +189.1%
Contains more Carbs +210.2%
Contains more Other +38.5%
Contains more Water +618.3%
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 Protein +31.6%
Contains more Fats +189.1%
Contains more Carbs +210.2%
Contains more Other +38.5%
Contains more Water +618.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +332.5%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -48.7%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +332.5%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -48.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Cranberry beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Cranberry beans Opinion
Net carbs 63.37g 15.86g Bulgur dry
Protein 12.29g 9.34g Bulgur dry
Fats 1.33g 0.46g Bulgur dry
Carbs 75.87g 24.46g Bulgur dry
Calories 342kcal 136kcal Bulgur dry
Sugar 0.41g Cranberry beans
Fiber 12.5g 8.6g Bulgur dry
Calcium 35mg 50mg Cranberry beans
Iron 2.46mg 2.09mg Bulgur dry
Magnesium 164mg 50mg Bulgur dry
Phosphorus 300mg 135mg Bulgur dry
Potassium 410mg 387mg Bulgur dry
Sodium 17mg 1mg Cranberry beans
Zinc 1.93mg 1.14mg Bulgur dry
Copper 0.335mg 0.231mg Bulgur dry
Manganese 3.048mg 0.37mg Bulgur dry
Selenium 2.3µg 1.3µg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.21mg Bulgur dry
Vitamin B2 0.115mg 0.069mg Bulgur dry
Vitamin B3 5.114mg 0.515mg Bulgur dry
Vitamin B5 1.045mg 0.24mg Bulgur dry
Vitamin B6 0.342mg 0.081mg Bulgur dry
Folate 27µg 207µg Cranberry beans
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.111mg Bulgur dry
Threonine 0.354mg 0.393mg Cranberry beans
Isoleucine 0.455mg 0.412mg Bulgur dry
Leucine 0.83mg 0.746mg Bulgur dry
Lysine 0.339mg 0.641mg Cranberry beans
Methionine 0.19mg 0.14mg Bulgur dry
Phenylalanine 0.58mg 0.505mg Bulgur dry
Valine 0.554mg 0.489mg Bulgur dry
Histidine 0.285mg 0.26mg Bulgur dry
Saturated Fat 0.232g 0.119g Cranberry beans
Monounsaturated Fat 0.173g 0.04g Bulgur dry
Polyunsaturated fat 0.541g 0.199g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Cranberry beans
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
22%
Cranberry beans
Minerals Daily Need Coverage Score
96%
Bulgur dry
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.4)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.