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  6. Bulgur dry vs. Navy beans

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 are richer in folate.
  • Bulgur dry covers your daily manganese needs 110% more than navy beans.
  • Navy beans have 8 times less vitamin B3 than bulgur dry. Bulgur dry has 5.114mg of vitamin B3, while navy beans have 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +209.4%
Contains more CopperCopper +59.5%
Contains more ZincZinc +87.4%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +478.4%
Contains more CalciumCalcium +97.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +26.1%
~equal in Potassium ~389mg
~equal in Iron ~2.36mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +688%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +147.8%
Contains more Vitamin KVitamin K +216.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +418.5%
Contains more CholineCholine +59.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.237mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Navy beans DV% diff.
Manganese 3.048mg 0.527mg 110%
Folate 27µg 140µg 28%
Vitamin B3 5.114mg 0.649mg 28%
Magnesium 164mg 53mg 26%
Phosphorus 300mg 144mg 22%
Carbs 75.87g 26.05g 17%
Vitamin B6 0.342mg 0.138mg 16%
Vitamin B5 1.045mg 0.266mg 16%
Copper 0.335mg 0.21mg 14%
Calories 342kcal 140kcal 10%
Zinc 1.93mg 1.03mg 8%
Protein 12.29g 8.23g 8%
Fiber 12.5g 10.5g 8%
Starch 15.4g 6%
Vitamin B2 0.115mg 0.066mg 4%
Calcium 35mg 69mg 3%
Choline 28.1mg 44.7mg 3%
Saturated fat 0.232g 0.098g 1%
Sodium 17mg 0mg 1%
Iron 2.46mg 2.36mg 1%
Selenium 2.3µg 2.9µg 1%
Potassium 410mg 389mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 1.9µg 0.6µg 1%
Fats 1.33g 0.62g 1%
Net carbs 63.37g 15.55g N/A
Sugar 0.41g 0.37g N/A
Vitamin E 0.06mg 0.01mg 0%
Vitamin B1 0.232mg 0.237mg 0%
Monounsaturated fat 0.173g 0.142g 0%
Polyunsaturated fat 0.541g 0.49g 0%
Tryptophan 0.19mg 0.1mg 0%
Threonine 0.354mg 0.289mg 0%
Isoleucine 0.455mg 0.387mg 0%
Leucine 0.83mg 0.7mg 0%
Lysine 0.339mg 0.52mg 0%
Methionine 0.19mg 0.111mg 0%
Phenylalanine 0.58mg 0.471mg 0%
Valine 0.554mg 0.504mg 0%
Histidine 0.285mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
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 ProteinProtein +49.3%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +191.2%
Contains more OtherOther +17.1%
Contains more WaterWater +609%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +21.8%
Contains less Sat. FatSaturated fat -57.8%
~equal in Polyunsaturated fat ~0.49g

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.