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  6. Bulgur dry vs. Chickpeas

Bulgur dry vs. Chickpeas — In-Depth Nutrition Comparison

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How are bulgur dry and chickpeas different?

  • Bulgur dry is higher in manganese, vitamin B3, magnesium, fiber, phosphorus, vitamin B6, vitamin B5, and vitamin B1; however, chickpeas are richer in folate and iron.
  • Daily need coverage for manganese for bulgur dry is 88% higher.
  • Bulgur dry contains 10 times more vitamin B3 than chickpeas. While bulgur dry contains 5.114mg of vitamin B3, chickpeas contain only 0.526mg.
  • Chickpeas have a lower glycemic index (36) than bulgur dry (47).

Bulgur, dry and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bulgur dry vs Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +241.7%
Contains more PotassiumPotassium +40.9%
Contains more ZincZinc +26.1%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +195.9%
Contains more CalciumCalcium +40%
Contains more IronIron +17.5%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +60.9%
~equal in Copper ~0.352mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +872.2%
Contains more Vitamin B5Vitamin B5 +265.4%
Contains more Vitamin B6Vitamin B6 +146%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +537%
Contains more CholineCholine +52.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Chickpeas DV% diff.
Manganese 3.048mg 1.03mg 88%
Folate 27µg 172µg 36%
Vitamin B3 5.114mg 0.526mg 29%
Magnesium 164mg 48mg 28%
Fiber 12.5g 7.6g 20%
Phosphorus 300mg 168mg 19%
Vitamin B6 0.342mg 0.139mg 16%
Carbs 75.87g 27.42g 16%
Vitamin B5 1.045mg 0.286mg 15%
Vitamin B1 0.232mg 0.116mg 10%
Calories 342kcal 164kcal 9%
Protein 12.29g 8.86g 7%
Iron 2.46mg 2.89mg 5%
Zinc 1.93mg 1.53mg 4%
Polyunsaturated fat 0.541g 1.156g 4%
Potassium 410mg 291mg 4%
Vitamin B2 0.115mg 0.063mg 4%
Choline 28.1mg 42.8mg 3%
Selenium 2.3µg 3.7µg 3%
Vitamin K 1.9µg 4µg 2%
Vitamin E 0.06mg 0.35mg 2%
Copper 0.335mg 0.352mg 2%
Fats 1.33g 2.59g 2%
Monounsaturated fat 0.173g 0.583g 1%
Calcium 35mg 49mg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 63.37g 19.82g N/A
Sugar 0.41g 4.8g N/A
Sodium 17mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.232g 0.269g 0%
Tryptophan 0.19mg 0.085mg 0%
Threonine 0.354mg 0.329mg 0%
Isoleucine 0.455mg 0.38mg 0%
Leucine 0.83mg 0.631mg 0%
Lysine 0.339mg 0.593mg 0%
Methionine 0.19mg 0.116mg 0%
Phenylalanine 0.58mg 0.475mg 0%
Valine 0.554mg 0.372mg 0%
Histidine 0.285mg 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +38.7%
Contains more CarbsCarbs +176.7%
Contains more OtherOther +64.1%
Contains more FatsFats +94.7%
Contains more WaterWater +569%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +237%
Contains more Poly. FatPolyunsaturated fat +113.7%

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.