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  6. Bulgur dry vs. Lentil

Bulgur dry vs. Lentil — In-Depth Nutrition Comparison

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Important differences between Bulgur dry and Lentil

  • Bulgur dry has more Manganese, Magnesium, Vitamin B3, Fiber, Phosphorus, Vitamin B6, Copper, and Vitamin B5, however, Lentil is richer in Folate, and Iron.
  • Bulgur dry's daily need coverage for Manganese is 111% more.
  • Bulgur dry contains 5 times more Vitamin B3 than Lentil. Bulgur dry contains 5.114mg of Vitamin B3, while Lentil contains 1.06mg.

The food varieties used in the comparison are Bulgur, dry and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur dry vs Lentil 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.
Bulgur dry
Bulgur dry
7
:
3
Lentil
Lentil
Contains more Calcium +84.2%
Contains more Magnesium +355.6%
Contains more Phosphorus +66.7%
Contains more Potassium +11.1%
Contains more Zinc +52%
Contains more Copper +33.5%
Contains more Manganese +517%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Contains more Selenium +21.7%
Equal in Potassium - 369
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +84.2%
Contains more Magnesium +355.6%
Contains more Phosphorus +66.7%
Contains more Potassium +11.1%
Contains more Zinc +52%
Contains more Copper +33.5%
Contains more Manganese +517%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Contains more Selenium +21.7%
Equal in Potassium - 369

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.
Bulgur dry
Bulgur dry
7
:
3
Lentil
Lentil
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Folate +570.4%
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Folate +570.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Lentil
Lentil
Contains more Protein +36.3%
Contains more Fats +250%
Contains more Carbs +276.9%
Contains more Other +81.9%
Contains more Water +673.8%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +36.3%
Contains more Fats +250%
Contains more Carbs +276.9%
Contains more Other +81.9%
Contains more Water +673.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +170.3%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -77.2%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +170.3%
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -77.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Lentil Opinion
Net carbs 63.37g 12.23g Bulgur dry
Protein 12.29g 9.02g Bulgur dry
Fats 1.33g 0.38g Bulgur dry
Carbs 75.87g 20.13g Bulgur dry
Calories 342kcal 116kcal Bulgur dry
Sugar 0.41g 1.8g Bulgur dry
Fiber 12.5g 7.9g Bulgur dry
Calcium 35mg 19mg Bulgur dry
Iron 2.46mg 3.33mg Lentil
Magnesium 164mg 36mg Bulgur dry
Phosphorus 300mg 180mg Bulgur dry
Potassium 410mg 369mg Bulgur dry
Sodium 17mg 2mg Lentil
Zinc 1.93mg 1.27mg Bulgur dry
Copper 0.335mg 0.251mg Bulgur dry
Manganese 3.048mg 0.494mg Bulgur dry
Selenium 2.3µg 2.8µg Lentil
Vitamin A 9IU 8IU Bulgur dry
Vitamin E 0.06mg 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.232mg 0.169mg Bulgur dry
Vitamin B2 0.115mg 0.073mg Bulgur dry
Vitamin B3 5.114mg 1.06mg Bulgur dry
Vitamin B5 1.045mg 0.638mg Bulgur dry
Vitamin B6 0.342mg 0.178mg Bulgur dry
Folate 27µg 181µg Lentil
Vitamin K 1.9µg 1.7µg Bulgur dry
Tryptophan 0.19mg 0.081mg Bulgur dry
Threonine 0.354mg 0.323mg Bulgur dry
Isoleucine 0.455mg 0.39mg Bulgur dry
Leucine 0.83mg 0.654mg Bulgur dry
Lysine 0.339mg 0.63mg Lentil
Methionine 0.19mg 0.077mg Bulgur dry
Phenylalanine 0.58mg 0.445mg Bulgur dry
Valine 0.554mg 0.448mg Bulgur dry
Histidine 0.285mg 0.254mg Bulgur dry
Saturated Fat 0.232g 0.053g Lentil
Monounsaturated Fat 0.173g 0.064g Bulgur dry
Polyunsaturated fat 0.541g 0.175g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Lentil
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
26%
Lentil
Minerals Daily Need Coverage Score
96%
Bulgur dry
46%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.179g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 18)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.39g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.