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  6. Bulgur dry vs. Black gram

Bulgur dry vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and black gram?

  • Bulgur dry is richer in manganese, fiber, magnesium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B5, and zinc, yet black gram is richer in folate.
  • Bulgur dry's daily need coverage for manganese is 115% higher.
  • Bulgur dry has 6 times more vitamin B6 than black gram. Bulgur dry has 0.342mg of vitamin B6, while black gram has 0.058mg.

We used Bulgur, dry and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bulgur dry vs Black gram 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +160.3%
Contains more PotassiumPotassium +77.5%
Contains more IronIron +40.6%
Contains more CopperCopper +141%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +639.8%
Contains more CalciumCalcium +51.4%
Contains less SodiumSodium -58.8%
~equal in Selenium ~2.5µg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +240.9%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B6Vitamin B6 +489.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +248.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Black gram DV% diff.
Manganese 3.048mg 0.412mg 115%
Magnesium 164mg 63mg 24%
Fiber 12.5g 6.4g 24%
Vitamin B3 5.114mg 1.5mg 23%
Vitamin B6 0.342mg 0.058mg 22%
Copper 0.335mg 0.139mg 22%
Phosphorus 300mg 156mg 21%
Carbs 75.87g 18.34g 19%
Folate 27µg 94µg 17%
Calories 342kcal 105kcal 12%
Vitamin B5 1.045mg 0.433mg 12%
Protein 12.29g 7.54g 10%
Zinc 1.93mg 0.83mg 10%
Iron 2.46mg 1.75mg 9%
Vitamin B1 0.232mg 0.15mg 7%
Potassium 410mg 231mg 5%
Vitamin B2 0.115mg 0.075mg 3%
Calcium 35mg 53mg 2%
Polyunsaturated fat 0.541g 0.359g 1%
Vitamin E 0.06mg 0.15mg 1%
Vitamin C 0mg 1mg 1%
Vitamin K 1.9µg 2.7µg 1%
Fats 1.33g 0.55g 1%
Saturated fat 0.232g 0.038g 1%
Net carbs 63.37g 11.94g N/A
Sugar 0.41g 2.01g N/A
Sodium 17mg 7mg 0%
Vitamin A 0µg 2µg 0%
Selenium 2.3µg 2.5µg 0%
Choline 28.1mg 29.6mg 0%
Monounsaturated fat 0.173g 0.029g 0%
Tryptophan 0.19mg 0.078mg 0%
Threonine 0.354mg 0.262mg 0%
Isoleucine 0.455mg 0.385mg 0%
Leucine 0.83mg 0.625mg 0%
Lysine 0.339mg 0.5mg 0%
Methionine 0.19mg 0.11mg 0%
Phenylalanine 0.58mg 0.44mg 0%
Valine 0.554mg 0.423mg 0%
Histidine 0.285mg 0.211mg 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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +63%
Contains more FatsFats +141.8%
Contains more CarbsCarbs +313.7%
Contains more OtherOther +42.5%
Contains more WaterWater +705.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +496.6%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains less Sat. FatSaturated fat -83.6%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.