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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
6
:
2
Black gram
Black gram
Contains more Iron +40.6%
Contains more Magnesium +160.3%
Contains more Phosphorus +92.3%
Contains more Potassium +77.5%
Contains more Zinc +132.5%
Contains more Copper +141%
Contains more Calcium +51.4%
Contains less Sodium -58.8%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +40.6%
Contains more Magnesium +160.3%
Contains more Phosphorus +92.3%
Contains more Potassium +77.5%
Contains more Zinc +132.5%
Contains more Copper +141%
Contains more Calcium +51.4%
Contains less Sodium -58.8%

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
5
:
5
Black gram
Black gram
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Folate +248.1%
Contains more Vitamin K +42.1%
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Folate +248.1%
Contains more Vitamin K +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Black gram
Black gram
Contains more Protein +63%
Contains more Fats +141.8%
Contains more Carbs +313.7%
Contains more Other +42.5%
Contains more Water +705.7%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Black gram
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 Protein +63%
Contains more Fats +141.8%
Contains more Carbs +313.7%
Contains more Other +42.5%
Contains more Water +705.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +496.6%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -83.6%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +496.6%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -83.6%

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 Black gram
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Black gram Opinion
Net carbs 63.37g 11.94g Bulgur dry
Protein 12.29g 7.54g Bulgur dry
Fats 1.33g 0.55g Bulgur dry
Carbs 75.87g 18.34g Bulgur dry
Calories 342kcal 105kcal Bulgur dry
Sugar 0.41g 2.01g Bulgur dry
Fiber 12.5g 6.4g Bulgur dry
Calcium 35mg 53mg Black gram
Iron 2.46mg 1.75mg Bulgur dry
Magnesium 164mg 63mg Bulgur dry
Phosphorus 300mg 156mg Bulgur dry
Potassium 410mg 231mg Bulgur dry
Sodium 17mg 7mg Black gram
Zinc 1.93mg 0.83mg Bulgur dry
Copper 0.335mg 0.139mg Bulgur dry
Vitamin A 9IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.06mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.232mg 0.15mg Bulgur dry
Vitamin B2 0.115mg 0.075mg Bulgur dry
Vitamin B3 5.114mg 1.5mg Bulgur dry
Vitamin B5 1.045mg 0.433mg Bulgur dry
Vitamin B6 0.342mg 0.058mg Bulgur dry
Folate 27µg 94µg Black gram
Vitamin K 1.9µg 2.7µg Black gram
Tryptophan 0.19mg 0.078mg Bulgur dry
Threonine 0.354mg 0.262mg Bulgur dry
Isoleucine 0.455mg 0.385mg Bulgur dry
Leucine 0.83mg 0.625mg Bulgur dry
Lysine 0.339mg 0.5mg Black gram
Methionine 0.19mg 0.11mg Bulgur dry
Phenylalanine 0.58mg 0.44mg Bulgur dry
Valine 0.554mg 0.423mg Bulgur dry
Histidine 0.285mg 0.211mg Bulgur dry
Saturated Fat 0.232g 0.038g Black gram
Monounsaturated Fat 0.173g 0.029g Bulgur dry
Polyunsaturated fat 0.541g 0.359g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Black gram
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
17%
Black gram
Minerals Daily Need Coverage Score
69%
Bulgur dry
35%
Black gram

Comparison summary

Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.194g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
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. 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.