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Bulgur dry vs Chickpea - In-Depth Nutrition Comparison

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How are Bulgur dry and Chickpea different?

  • Bulgur dry is richer in Vitamin B3, and Magnesium, while Chickpea is higher in Manganese, Folate, Copper, Iron, Vitamin B1, Vitamin B6, Choline, and Vitamin B5.
  • Chickpea covers your daily need of Manganese 794% more than Bulgur dry.
  • Bulgur dry contains 3 times more Vitamin B3 than Chickpea. Bulgur dry contains 5.114mg of Vitamin B3, while Chickpea contains 1.541mg.

Bulgur, dry and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Bulgur dry vs Chickpea 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
Contains more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%
Contains more Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%
Contains more Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%

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
:
Contains more Vitamin B3 +231.9%
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B3 +231.9%
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +20.5%
Contains more Water +17.2%
Contains more Protein +66.6%
Contains more Fats +354.1%
Contains more Other +89.4%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more Carbs +20.5%
Contains more Water +17.2%
Contains more Protein +66.6%
Contains more Fats +354.1%
Contains more Other +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +696%
Contains more Polyunsaturated fat +404.8%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +696%
Contains more Polyunsaturated fat +404.8%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Chickpea Opinion
Net carbs 63.37g 50.75g Bulgur dry
Protein 12.29g 20.47g Chickpea
Fats 1.33g 6.04g Chickpea
Carbs 75.87g 62.95g Bulgur dry
Calories 342kcal 378kcal Chickpea
Sugar 0.41g 10.7g Bulgur dry
Fiber 12.5g 12.2g Bulgur dry
Calcium 35mg 57mg Chickpea
Iron 2.46mg 4.31mg Chickpea
Magnesium 164mg 79mg Bulgur dry
Phosphorus 300mg 252mg Bulgur dry
Potassium 410mg 718mg Chickpea
Sodium 17mg 24mg Bulgur dry
Zinc 1.93mg 2.76mg Chickpea
Copper 0.335mg 0.656mg Chickpea
Vitamin A 9IU 67IU Chickpea
Vitamin A RAE 0µg 3µg Chickpea
Vitamin E 0.06mg 0.82mg Chickpea
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.232mg 0.477mg Chickpea
Vitamin B2 0.115mg 0.212mg Chickpea
Vitamin B3 5.114mg 1.541mg Bulgur dry
Vitamin B5 1.045mg 1.588mg Chickpea
Vitamin B6 0.342mg 0.535mg Chickpea
Folate 27µg 557µg Chickpea
Vitamin K 1.9µg 9µg Chickpea
Tryptophan 0.19mg 0.2mg Chickpea
Threonine 0.354mg 0.766mg Chickpea
Isoleucine 0.455mg 0.882mg Chickpea
Leucine 0.83mg 1.465mg Chickpea
Lysine 0.339mg 1.377mg Chickpea
Methionine 0.19mg 0.27mg Chickpea
Phenylalanine 0.58mg 1.103mg Chickpea
Valine 0.554mg 0.865mg Chickpea
Histidine 0.285mg 0.566mg Chickpea
Saturated Fat 0.232g 0.603g Bulgur dry
Monounsaturated Fat 0.173g 1.377g Chickpea
Polyunsaturated fat 0.541g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Chickpea
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
74%
Chickpea
Minerals Daily Need Coverage Score
69%
Bulgur dry
88%
Chickpea

Comparison summary

Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 11)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 10.29g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.371g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.