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Bulgur dry vs Navy bean - In-Depth Nutrition Comparison

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How are Bulgur dry and Navy bean different?

  • Bulgur dry is richer in Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, and Zinc, while Navy bean is higher in Folate, Vitamin C, Vitamin B1, and Vitamin B2.
  • Bulgur dry covers your daily need of Manganese 115% more than Navy bean.
  • Bulgur dry contains 4 times more Vitamin B3 than Navy bean. Bulgur dry contains 5.114mg of Vitamin B3, while Navy bean contains 1.22mg.

Bulgur, dry and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Bulgur dry vs Navy 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
6
:
2
Navy bean
Navy bean
Contains more Calcium +133.3%
Contains more Iron +27.5%
Contains more Magnesium +62.4%
Contains more Phosphorus +200%
Contains more Potassium +33.6%
Contains more Zinc +116.9%
Contains less Sodium -23.5%
Equal in Copper - 0.356
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +133.3%
Contains more Iron +27.5%
Contains more Magnesium +62.4%
Contains more Phosphorus +200%
Contains more Potassium +33.6%
Contains more Zinc +116.9%
Contains less Sodium -23.5%
Equal in Copper - 0.356

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
:
4
Navy bean
Navy bean
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%
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%
Navy 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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Navy bean
Navy bean
Contains more Protein +99.8%
Contains more Fats +90%
Contains more Carbs +481.4%
Contains more Other +58.9%
Contains more Water +779.4%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +99.8%
Contains more Fats +90%
Contains more Carbs +481.4%
Contains more Other +58.9%
Contains more Water +779.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +232.7%
Contains more Polyunsaturated fat +32.9%
Contains less Saturated Fat -63.4%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +232.7%
Contains more Polyunsaturated fat +32.9%
Contains less Saturated Fat -63.4%

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 Navy bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Navy bean Opinion
Net carbs 63.37g 13.05g Bulgur dry
Protein 12.29g 6.15g Bulgur dry
Fats 1.33g 0.7g Bulgur dry
Carbs 75.87g 13.05g Bulgur dry
Calories 342kcal 67kcal Bulgur dry
Sugar 0.41g Navy bean
Fiber 12.5g Bulgur dry
Calcium 35mg 15mg Bulgur dry
Iron 2.46mg 1.93mg Bulgur dry
Magnesium 164mg 101mg Bulgur dry
Phosphorus 300mg 100mg Bulgur dry
Potassium 410mg 307mg Bulgur dry
Sodium 17mg 13mg Navy bean
Zinc 1.93mg 0.89mg Bulgur dry
Copper 0.335mg 0.356mg Navy bean
Vitamin A 9IU 4IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.232mg 0.39mg Navy bean
Vitamin B2 0.115mg 0.215mg Navy bean
Vitamin B3 5.114mg 1.22mg Bulgur dry
Vitamin B5 1.045mg 0.825mg Bulgur dry
Vitamin B6 0.342mg 0.191mg Bulgur dry
Folate 27µg 132µg Navy bean
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.064mg Bulgur dry
Threonine 0.354mg 0.258mg Bulgur dry
Isoleucine 0.455mg 0.273mg Bulgur dry
Leucine 0.83mg 0.442mg Bulgur dry
Lysine 0.339mg 0.35mg Navy bean
Methionine 0.19mg 0.064mg Bulgur dry
Phenylalanine 0.58mg 0.31mg Bulgur dry
Valine 0.554mg 0.316mg Bulgur dry
Histidine 0.285mg 0.172mg Bulgur dry
Saturated Fat 0.232g 0.085g Navy bean
Monounsaturated Fat 0.173g 0.052g Bulgur dry
Polyunsaturated fat 0.541g 0.407g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Navy 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
35%
Navy bean
Minerals Daily Need Coverage Score
69%
Bulgur dry
45%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.