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  6. Bulgur dry vs. Lupin Bean Raw

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

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How are bulgur dry and lupin Bean Raw different?

  • Bulgur dry is richer in manganese and vitamin B3, while lupin Bean Raw is higher in folate, copper, vitamin B1, zinc, fiber, iron, phosphorus, and potassium.
  • Lupin Bean Raw covers your daily need for folate, 82% more than bulgur dry.
  • Bulgur dry contains 2 times more vitamin B3 than lupin Bean Raw. Bulgur dry contains 5.114mg of vitamin B3, while lupin Bean Raw contains 2.19mg.

Bulgur, dry and Lupins, mature seeds, raw types were used in this article.

Infographic

Bulgur dry vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more ManganeseManganese +28%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +402.9%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +77.2%
Contains more CopperCopper +205.1%
Contains more ZincZinc +146.1%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -11.8%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more FolateFolate +1214.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Lupin Bean Raw DV% diff.
Folate 27µg 355µg 82%
Copper 0.335mg 1.022mg 76%
Protein 12.29g 36.17g 48%
Vitamin B1 0.232mg 0.64mg 34%
Manganese 3.048mg 2.382mg 29%
Fiber 12.5g 18.9g 26%
Zinc 1.93mg 4.75mg 26%
Iron 2.46mg 4.36mg 24%
Phosphorus 300mg 440mg 20%
Vitamin B3 5.114mg 2.19mg 18%
Potassium 410mg 1013mg 18%
Calcium 35mg 176mg 14%
Polyunsaturated fat 0.541g 2.439g 13%
Fats 1.33g 9.74g 13%
Carbs 75.87g 40.37g 12%
Selenium 2.3µg 8.2µg 11%
Monounsaturated fat 0.173g 3.94g 9%
Magnesium 164mg 198mg 8%
Vitamin B2 0.115mg 0.22mg 8%
Vitamin B5 1.045mg 0.75mg 6%
Vitamin C 0mg 4.8mg 5%
Choline 28.1mg 5%
Saturated fat 0.232g 1.156g 4%
Vitamin K 1.9µg 2%
Calories 342kcal 371kcal 1%
Vitamin B6 0.342mg 0.357mg 1%
Net carbs 63.37g 21.47g N/A
Sugar 0.41g N/A
Sodium 17mg 15mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.289mg 0%
Threonine 0.354mg 1.331mg 0%
Isoleucine 0.455mg 1.615mg 0%
Leucine 0.83mg 2.743mg 0%
Lysine 0.339mg 1.933mg 0%
Methionine 0.19mg 0.255mg 0%
Phenylalanine 0.58mg 1.435mg 0%
Valine 0.554mg 1.51mg 0%
Histidine 0.285mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more CarbsCarbs +87.9%
Contains more ProteinProtein +194.3%
Contains more FatsFats +632.3%
Contains more WaterWater +16%
Contains more OtherOther +117.2%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +2177.5%
Contains more Poly. FatPolyunsaturated fat +350.8%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.