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  6. Bulgur dry vs. Green beans

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

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A recap on differences between bulgur dry and green beans

  • Bulgur dry has more manganese, phosphorus, fiber, magnesium, copper, vitamin B3, iron, vitamin B6, and vitamin B5; however, green beans are higher in vitamin K.
  • Bulgur dry covers your daily manganese needs 120% more than green beans.
  • Green beans contain 14 times less vitamin B5 than bulgur dry. Bulgur dry contains 1.045mg of vitamin B5, while green beans contain 0.074mg.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Bulgur, dry and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Bulgur dry vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +811.1%
Contains more PotassiumPotassium +180.8%
Contains more IronIron +278.5%
Contains more CopperCopper +487.7%
Contains more ZincZinc +672%
Contains more PhosphorusPhosphorus +934.5%
Contains more ManganeseManganese +969.5%
Contains more SeleniumSelenium +1050%
Contains more CalciumCalcium +25.7%
Contains less SodiumSodium -94.1%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +732.9%
Contains more Vitamin B5Vitamin B5 +1312.2%
Contains more Vitamin B6Vitamin B6 +510.7%
Contains more CholineCholine +66.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin KVitamin K +2421.1%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Green beans DV% diff.
Manganese 3.048mg 0.285mg 120%
Phosphorus 300mg 29mg 39%
Vitamin K 1.9µg 47.9µg 38%
Fiber 12.5g 3.2g 37%
Magnesium 164mg 18mg 35%
Copper 0.335mg 0.057mg 31%
Vitamin B3 5.114mg 0.614mg 28%
Carbs 75.87g 7.88g 23%
Iron 2.46mg 0.65mg 23%
Vitamin B6 0.342mg 0.056mg 22%
Protein 12.29g 1.89g 21%
Vitamin B5 1.045mg 0.074mg 19%
Calories 342kcal 35kcal 15%
Zinc 1.93mg 0.25mg 15%
Vitamin B1 0.232mg 0.074mg 13%
Vitamin C 0mg 9.7mg 11%
Potassium 410mg 146mg 8%
Selenium 2.3µg 0.2µg 4%
Vitamin A 0µg 32µg 4%
Vitamin E 0.06mg 0.46mg 3%
Polyunsaturated fat 0.541g 0.145g 3%
Choline 28.1mg 16.9mg 2%
Fats 1.33g 0.28g 2%
Folate 27µg 33µg 2%
Saturated fat 0.232g 0.064g 1%
Sodium 17mg 1mg 1%
Calcium 35mg 44mg 1%
Vitamin B2 0.115mg 0.097mg 1%
Net carbs 63.37g 4.68g N/A
Sugar 0.41g 3.63g N/A
Monounsaturated fat 0.173g 0.011g 0%
Tryptophan 0.19mg 0.02mg 0%
Threonine 0.354mg 0.082mg 0%
Isoleucine 0.455mg 0.069mg 0%
Leucine 0.83mg 0.116mg 0%
Lysine 0.339mg 0.091mg 0%
Methionine 0.19mg 0.023mg 0%
Phenylalanine 0.58mg 0.069mg 0%
Valine 0.554mg 0.093mg 0%
Histidine 0.285mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +550.3%
Contains more FatsFats +375%
Contains more CarbsCarbs +862.8%
Contains more OtherOther +106.8%
Contains more WaterWater +891.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1472.7%
Contains more Poly. FatPolyunsaturated fat +273.1%
Contains less Sat. FatSaturated fat -72.4%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.