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  6. Bulgur dry vs. Cranberry bean raw

Bulgur dry vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between bulgur dry and cranberry bean raw

  • Bulgur dry has more manganese and vitamin B3, while cranberry bean raw has more folate, copper, fiber, vitamin B1, iron, potassium, selenium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 144% higher.
  • Cranberry bean raw contains 4 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while cranberry bean raw contains 1.455mg.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of bulgur dry is 47.

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

Infographic

Bulgur dry vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +231.3%
Contains more CalciumCalcium +262.9%
Contains more PotassiumPotassium +224.9%
Contains more IronIron +103.3%
Contains more CopperCopper +137%
Contains more ZincZinc +88.1%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +452.2%
~equal in Magnesium ~156mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +251.5%
Contains more Vitamin B5Vitamin B5 +39.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +222%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more FolateFolate +2137%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Cranberry bean raw DV% diff.
Folate 27µg 604µg 144%
Manganese 3.048mg 0.92mg 93%
Copper 0.335mg 0.794mg 51%
Fiber 12.5g 24.7g 49%
Vitamin B1 0.232mg 0.747mg 43%
Iron 2.46mg 5mg 32%
Potassium 410mg 1332mg 27%
Vitamin B3 5.114mg 1.455mg 23%
Protein 12.29g 23.03g 21%
Selenium 2.3µg 12.7µg 19%
Zinc 1.93mg 3.63mg 15%
Phosphorus 300mg 372mg 10%
Calcium 35mg 127mg 9%
Vitamin B2 0.115mg 0.213mg 8%
Vitamin B5 1.045mg 0.748mg 6%
Carbs 75.87g 60.05g 5%
Choline 28.1mg 5%
Vitamin B6 0.342mg 0.309mg 3%
Vitamin K 1.9µg 2%
Magnesium 164mg 156mg 2%
Calories 342kcal 335kcal 0%
Fats 1.33g 1.23g 0%
Net carbs 63.37g 35.35g N/A
Sugar 0.41g N/A
Sodium 17mg 6mg 0%
Vitamin E 0.06mg 0%
Saturated fat 0.232g 0.316g 0%
Monounsaturated fat 0.173g 0.106g 0%
Polyunsaturated fat 0.541g 0.527g 0%
Tryptophan 0.19mg 0.273mg 0%
Threonine 0.354mg 0.969mg 0%
Isoleucine 0.455mg 1.017mg 0%
Leucine 0.83mg 1.838mg 0%
Lysine 0.339mg 1.58mg 0%
Methionine 0.19mg 0.346mg 0%
Phenylalanine 0.58mg 1.245mg 0%
Valine 0.554mg 1.205mg 0%
Histidine 0.285mg 0.641mg 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
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 CarbsCarbs +26.3%
Contains more ProteinProtein +87.4%
Contains more WaterWater +37.7%
Contains more OtherOther +118.5%
~equal in Fats ~1.23g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +63.2%
~equal in Polyunsaturated fat ~0.527g

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 bean raw - 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.