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  6. Bulgur dry vs. Black gram

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

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A recap on differences between bulgur dry and black gram

  • Bulgur dry has more manganese and vitamin B3; however, black gram is higher in copper, iron, folate, magnesium, fiber, potassium, zinc, and phosphorus.
  • Black gram covers your daily copper needs 72% more than bulgur dry.
  • Black gram contains 4 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while black gram contains 1.447mg.

Food varieties used in this article are Bulgur, dry and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -55.3%
Contains more ManganeseManganese +99.6%
Contains more MagnesiumMagnesium +62.8%
Contains more CalciumCalcium +294.3%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +207.7%
Contains more CopperCopper +192.8%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +26.3%
Contains more SeleniumSelenium +256.5%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +253.4%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.7%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Black gram DV% diff.
Copper 0.335mg 0.981mg 72%
Manganese 3.048mg 1.527mg 66%
Iron 2.46mg 7.57mg 64%
Folate 27µg 216µg 47%
Protein 12.29g 25.21g 26%
Magnesium 164mg 267mg 25%
Vitamin B3 5.114mg 1.447mg 23%
Fiber 12.5g 18.3g 23%
Potassium 410mg 983mg 17%
Zinc 1.93mg 3.35mg 13%
Selenium 2.3µg 8.2µg 11%
Phosphorus 300mg 379mg 11%
Vitamin B2 0.115mg 0.254mg 11%
Calcium 35mg 138mg 10%
Carbs 75.87g 58.99g 6%
Vitamin B6 0.342mg 0.281mg 5%
Choline 28.1mg 5%
Polyunsaturated fat 0.541g 1.071g 4%
Vitamin B1 0.232mg 0.273mg 3%
Vitamin B5 1.045mg 0.906mg 3%
Vitamin K 1.9µg 2%
Sodium 17mg 38mg 1%
Saturated fat 0.232g 0.114g 1%
Calories 342kcal 341kcal 0%
Fats 1.33g 1.64g 0%
Net carbs 63.37g 40.69g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.173g 0.085g 0%
Tryptophan 0.19mg 0.263mg 0%
Threonine 0.354mg 0.875mg 0%
Isoleucine 0.455mg 1.287mg 0%
Leucine 0.83mg 2.089mg 0%
Lysine 0.339mg 1.674mg 0%
Methionine 0.19mg 0.367mg 0%
Phenylalanine 0.58mg 1.473mg 0%
Valine 0.554mg 1.416mg 0%
Histidine 0.285mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more CarbsCarbs +28.6%
Contains more ProteinProtein +105.1%
Contains more FatsFats +23.3%
Contains more WaterWater +20%
Contains more OtherOther +122.5%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +103.5%
Contains less Sat. FatSaturated fat -50.9%
Contains more Poly. FatPolyunsaturated fat +98%

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/174259/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.