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Bulgur dry vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are bulgur dry and kidney beans raw different?

  • Bulgur dry is higher in manganese and vitamin B3; however, kidney beans raw is richer in folate, iron, copper, fiber, potassium, vitamin B1, phosphorus, and vitamin K.
  • Daily need coverage for folate for kidney beans raw is 92% higher.
  • Bulgur dry contains 3 times more manganese than kidney beans raw. While bulgur dry contains 3.048mg of manganese, kidney beans raw contains only 1.021mg.
  • Kidney beans raw has a lower glycemic index (22) than bulgur dry (47).

Bulgur, dry and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Bulgur dry vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +17.1%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +198.5%
Contains more CalciumCalcium +308.6%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +233.3%
Contains more CopperCopper +186%
Contains more ZincZinc +44.6%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +39.1%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B5Vitamin B5 +34%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +128%
Contains more Vitamin B2Vitamin B2 +90.4%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +1359.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +60.2%
Contains more CarbsCarbs +26.4%
Contains more ProteinProtein +91.9%
Contains more WaterWater +30.6%
Contains more OtherOther +153.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +170.3%
Contains more Poly. FatPolyunsaturated fat +18.4%
Contains less Sat. FatSaturated fat -48.3%

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 Kidney beans raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Kidney beans raw DV% diff.
Folate 27µg 394µg 92%
Manganese 3.048mg 1.021mg 88%
Iron 2.46mg 8.2mg 72%
Copper 0.335mg 0.958mg 69%
Fiber 12.5g 24.9g 50%
Potassium 410mg 1406mg 29%
Vitamin B1 0.232mg 0.529mg 25%
Protein 12.29g 23.58g 23%
Vitamin B3 5.114mg 2.06mg 19%
Phosphorus 300mg 407mg 15%
Vitamin K 1.9µg 19µg 14%
Calcium 35mg 143mg 11%
Vitamin B2 0.115mg 0.219mg 8%
Zinc 1.93mg 2.79mg 8%
Magnesium 164mg 140mg 6%
Vitamin C 0mg 4.5mg 5%
Choline 28.1mg 5%
Carbs 75.87g 60.01g 5%
Vitamin B5 1.045mg 0.78mg 5%
Vitamin B6 0.342mg 0.397mg 4%
Selenium 2.3µg 3.2µg 2%
Polyunsaturated fat 0.541g 0.457g 1%
Fats 1.33g 0.83g 1%
Saturated fat 0.232g 0.12g 1%
Vitamin E 0.06mg 0.22mg 1%
Calories 342kcal 333kcal 0%
Net carbs 63.37g 35.11g N/A
Sugar 0.41g 2.23g N/A
Sodium 17mg 24mg 0%
Monounsaturated fat 0.173g 0.064g 0%
Tryptophan 0.19mg 0.279mg 0%
Threonine 0.354mg 0.992mg 0%
Isoleucine 0.455mg 1.041mg 0%
Leucine 0.83mg 1.882mg 0%
Lysine 0.339mg 1.618mg 0%
Methionine 0.19mg 0.355mg 0%
Phenylalanine 0.58mg 1.275mg 0%
Valine 0.554mg 1.233mg 0%
Histidine 0.285mg 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
56%
Kidney beans raw
Minerals Daily Need Coverage Score
96%
Bulgur dry
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.112g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 7mg)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.