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

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Significant differences between Bulgur dry and Navy beans

  • Bulgur dry has more Manganese, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, Vitamin B5, Copper, Zinc, and Fiber, however, Navy beans is richer in Folate.
  • Bulgur dry covers your daily Manganese needs 110% more than Navy beans.
  • Navy beans has 8 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Navy beans has 0.649mg.

Specific food types used in this comparison are Bulgur, dry and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Navy 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 Magnesium +209.4%
Contains more Phosphorus +108.3%
Contains more Zinc +87.4%
Contains more Copper +59.5%
Contains more Manganese +478.4%
Contains more Calcium +97.1%
Contains less Sodium -100%
Contains more Selenium +26.1%
Equal in Iron - 2.36
Equal in Potassium - 389
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 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Magnesium +209.4%
Contains more Phosphorus +108.3%
Contains more Zinc +87.4%
Contains more Copper +59.5%
Contains more Manganese +478.4%
Contains more Calcium +97.1%
Contains less Sodium -100%
Contains more Selenium +26.1%
Equal in Iron - 2.36
Equal in Potassium - 389

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 E +500%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +688%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +147.8%
Contains more Vitamin K +216.7%
Contains more Vitamin C +∞%
Contains more Folate +418.5%
Equal in Vitamin B1 - 0.237
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% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +688%
Contains more Vitamin B5 +292.9%
Contains more Vitamin B6 +147.8%
Contains more Vitamin K +216.7%
Contains more Vitamin C +∞%
Contains more Folate +418.5%
Equal in Vitamin B1 - 0.237

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +49.3%
Contains more Fats +114.5%
Contains more Carbs +191.2%
Contains more Other +17.1%
Contains more Water +609%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +49.3%
Contains more Fats +114.5%
Contains more Carbs +191.2%
Contains more Other +17.1%
Contains more Water +609%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -57.8%
Equal in Polyunsaturated fat - 0.49
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -57.8%
Equal in Polyunsaturated fat - 0.49

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 Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bulgur dry Navy beans Opinion
Net carbs 63.37g 15.55g Bulgur dry
Protein 12.29g 8.23g Bulgur dry
Fats 1.33g 0.62g Bulgur dry
Carbs 75.87g 26.05g Bulgur dry
Calories 342kcal 140kcal Bulgur dry
Starch 15.4g Navy beans
Sugar 0.41g 0.37g Navy beans
Fiber 12.5g 10.5g Bulgur dry
Calcium 35mg 69mg Navy beans
Iron 2.46mg 2.36mg Bulgur dry
Magnesium 164mg 53mg Bulgur dry
Phosphorus 300mg 144mg Bulgur dry
Potassium 410mg 389mg Bulgur dry
Sodium 17mg 0mg Navy beans
Zinc 1.93mg 1.03mg Bulgur dry
Copper 0.335mg 0.21mg Bulgur dry
Manganese 3.048mg 0.527mg Bulgur dry
Selenium 2.3µg 2.9µg Navy beans
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.01mg Bulgur dry
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.232mg 0.237mg Navy beans
Vitamin B2 0.115mg 0.066mg Bulgur dry
Vitamin B3 5.114mg 0.649mg Bulgur dry
Vitamin B5 1.045mg 0.266mg Bulgur dry
Vitamin B6 0.342mg 0.138mg Bulgur dry
Folate 27µg 140µg Navy beans
Vitamin K 1.9µg 0.6µg Bulgur dry
Tryptophan 0.19mg 0.1mg Bulgur dry
Threonine 0.354mg 0.289mg Bulgur dry
Isoleucine 0.455mg 0.387mg Bulgur dry
Leucine 0.83mg 0.7mg Bulgur dry
Lysine 0.339mg 0.52mg Navy beans
Methionine 0.19mg 0.111mg Bulgur dry
Phenylalanine 0.58mg 0.471mg Bulgur dry
Valine 0.554mg 0.504mg Bulgur dry
Histidine 0.285mg 0.206mg Bulgur dry
Saturated Fat 0.232g 0.098g Navy beans
Monounsaturated Fat 0.173g 0.142g Bulgur dry
Polyunsaturated fat 0.541g 0.49g Bulgur dry
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Navy 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
20%
Navy beans
Minerals Daily Need Coverage Score
96%
Bulgur dry
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 8)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.