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Bulgur dry vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Bulgur dry and Winged bean

  • Bulgur dry has more Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, and Iron, while Winged bean has more Copper, Vitamin B1, and Potassium.
  • Winged bean's daily need coverage for Copper is 117% higher.
  • Winged bean contains 9 times less Vitamin B5 than Bulgur dry. Bulgur dry contains 1.045mg of Vitamin B5, while Winged bean contains 0.116mg.

The food types used in this comparison are Bulgur, dry and Winged bean tuber, raw.

Infographic

Bulgur dry vs Winged 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.
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%
Contains more Manganese +472.9%
Contains more Selenium +228.6%
Contains more Potassium +42.9%
Contains more Copper +313.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%
Contains more Manganese +472.9%
Contains more Selenium +228.6%
Contains more Potassium +42.9%
Contains more Copper +313.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 16% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +47.8%
Contains more Carbs +170%
Contains more Water +537.8%
Contains more Other +32.5%
Equal in Protein - 11.6
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +47.8%
Contains more Carbs +170%
Contains more Water +537.8%
Contains more Other +32.5%
Equal in Protein - 11.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +210.9%
Contains more Monounsaturated Fat +35.3%
Equal in Saturated Fat - 0.222
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Polyunsaturated fat +210.9%
Contains more Monounsaturated Fat +35.3%
Equal in Saturated Fat - 0.222

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Winged bean Opinion
Net carbs 63.37g 28.1g Bulgur dry
Protein 12.29g 11.6g Bulgur dry
Fats 1.33g 0.9g Bulgur dry
Carbs 75.87g 28.1g Bulgur dry
Calories 342kcal 148kcal Bulgur dry
Sugar 0.41g Winged bean
Fiber 12.5g Bulgur dry
Calcium 35mg 30mg Bulgur dry
Iron 2.46mg 2mg Bulgur dry
Magnesium 164mg 24mg Bulgur dry
Phosphorus 300mg 45mg Bulgur dry
Potassium 410mg 586mg Winged bean
Sodium 17mg 35mg Bulgur dry
Zinc 1.93mg 1.39mg Bulgur dry
Copper 0.335mg 1.386mg Winged bean
Manganese 3.048mg 0.532mg Bulgur dry
Selenium 2.3µg 0.7µg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.379mg Winged bean
Vitamin B2 0.115mg 0.149mg Winged bean
Vitamin B3 5.114mg 1.64mg Bulgur dry
Vitamin B5 1.045mg 0.116mg Bulgur dry
Vitamin B6 0.342mg 0.075mg Bulgur dry
Folate 27µg 19µg Bulgur dry
Choline 28.1mg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.252mg Winged bean
Threonine 0.354mg 0.451mg Winged bean
Isoleucine 0.455mg 0.425mg Bulgur dry
Leucine 0.83mg 0.64mg Bulgur dry
Lysine 0.339mg 0.592mg Winged bean
Methionine 0.19mg 0.143mg Bulgur dry
Phenylalanine 0.58mg 0.451mg Bulgur dry
Valine 0.554mg 0.599mg Winged bean
Histidine 0.285mg 0.241mg Bulgur dry
Saturated Fat 0.232g 0.222g Winged bean
Monounsaturated Fat 0.173g 0.234g Winged bean
Polyunsaturated fat 0.541g 0.174g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Winged bean
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
28%
Bulgur dry
15%
Winged bean
Minerals Daily Need Coverage Score
96%
Bulgur dry
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 18mg)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.