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  6. Bulgur dry vs. Lupin Bean

Bulgur dry vs. Lupin Bean — In-Depth Nutrition Comparison

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How are bulgur dry and lupin Bean different?

  • Bulgur dry has more manganese, fiber, vitamin B3, magnesium, vitamin B6, phosphorus, vitamin B5, iron, copper, and vitamin B1 than lupin Bean.
  • Daily need coverage for manganese for bulgur dry is 103% higher.
  • Bulgur dry contains 38 times more vitamin B6 than lupin Bean. While bulgur dry contains 0.342mg of vitamin B6, lupin Bean contains only 0.009mg.

Bulgur, dry and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bulgur dry vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +67.3%
Contains more IronIron +105%
Contains more CopperCopper +45%
Contains more ZincZinc +39.9%
Contains more PhosphorusPhosphorus +134.4%
Contains more ManganeseManganese +350.9%
Contains more CalciumCalcium +45.7%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +13%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +933.1%
Contains more Vitamin B5Vitamin B5 +455.9%
Contains more Vitamin B6Vitamin B6 +3700%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +118.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Lupin Bean DV% diff.
Manganese 3.048mg 0.676mg 103%
Fiber 12.5g 2.8g 39%
Vitamin B3 5.114mg 0.495mg 29%
Magnesium 164mg 54mg 26%
Vitamin B6 0.342mg 0.009mg 26%
Phosphorus 300mg 128mg 25%
Carbs 75.87g 9.88g 22%
Vitamin B5 1.045mg 0.188mg 17%
Iron 2.46mg 1.2mg 16%
Copper 0.335mg 0.231mg 12%
Calories 342kcal 119kcal 11%
Folate 27µg 59µg 8%
Vitamin B1 0.232mg 0.134mg 8%
Protein 12.29g 15.57g 7%
Zinc 1.93mg 1.38mg 5%
Vitamin B2 0.115mg 0.053mg 5%
Choline 28.1mg 5%
Potassium 410mg 245mg 5%
Monounsaturated fat 0.173g 1.18g 3%
Calcium 35mg 51mg 2%
Vitamin K 1.9µg 2%
Fats 1.33g 2.92g 2%
Polyunsaturated fat 0.541g 0.73g 1%
Sodium 17mg 4mg 1%
Vitamin C 0mg 1.1mg 1%
Saturated fat 0.232g 0.346g 1%
Selenium 2.3µg 2.6µg 1%
Net carbs 63.37g 7.08g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.125mg 0%
Threonine 0.354mg 0.573mg 0%
Isoleucine 0.455mg 0.695mg 0%
Leucine 0.83mg 1.181mg 0%
Lysine 0.339mg 0.832mg 0%
Methionine 0.19mg 0.11mg 0%
Phenylalanine 0.58mg 0.618mg 0%
Valine 0.554mg 0.65mg 0%
Histidine 0.285mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +667.9%
Contains more OtherOther +174.5%
Contains more ProteinProtein +26.7%
Contains more FatsFats +119.5%
Contains more WaterWater +689.8%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -32.9%
Contains more Mono. FatMonounsaturated fat +582.1%
Contains more Poly. FatPolyunsaturated fat +34.9%

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.