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  6. Bulgur dry vs. Yardlong bean (Asparagus bean) raw

Bulgur dry vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between bulgur dry and yardlong bean (Asparagus bean) raw

  • Bulgur dry has more manganese, phosphorus, copper, vitamin B3, magnesium, iron, vitamin B6, and vitamin B5, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Bulgur dry's daily need coverage for manganese is 124% higher.
  • Yardlong bean (Asparagus bean) raw contains 19 times less vitamin B5 than bulgur dry. Bulgur dry contains 1.045mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

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

Infographic

Bulgur dry vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +272.7%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +423.4%
Contains more CopperCopper +597.9%
Contains more ZincZinc +421.6%
Contains more PhosphorusPhosphorus +408.5%
Contains more ManganeseManganese +1386.8%
Contains more SeleniumSelenium +53.3%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -76.5%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.8%
Contains more Vitamin B3Vitamin B3 +1147.3%
Contains more Vitamin B5Vitamin B5 +1800%
Contains more Vitamin B6Vitamin B6 +1325%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +129.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 3.048mg 0.205mg 124%
Fiber 12.5g 50%
Phosphorus 300mg 59mg 34%
Copper 0.335mg 0.048mg 32%
Magnesium 164mg 44mg 29%
Vitamin B3 5.114mg 0.41mg 29%
Iron 2.46mg 0.47mg 25%
Vitamin B6 0.342mg 0.024mg 24%
Carbs 75.87g 8.35g 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B5 1.045mg 0.055mg 20%
Protein 12.29g 2.8g 19%
Calories 342kcal 47kcal 15%
Zinc 1.93mg 0.37mg 14%
Vitamin B1 0.232mg 0.107mg 10%
Folate 27µg 62µg 9%
Choline 28.1mg 5%
Vitamin A 0µg 43µg 5%
Potassium 410mg 240mg 5%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.541g 0.169g 2%
Calcium 35mg 50mg 2%
Saturated fat 0.232g 0.105g 1%
Sodium 17mg 4mg 1%
Fats 1.33g 0.4g 1%
Selenium 2.3µg 1.5µg 1%
Net carbs 63.37g 8.35g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin B2 0.115mg 0.11mg 0%
Monounsaturated fat 0.173g 0.036g 0%
Tryptophan 0.19mg 0.032mg 0%
Threonine 0.354mg 0.104mg 0%
Isoleucine 0.455mg 0.15mg 0%
Leucine 0.83mg 0.2mg 0%
Lysine 0.339mg 0.184mg 0%
Methionine 0.19mg 0.04mg 0%
Phenylalanine 0.58mg 0.154mg 0%
Valine 0.554mg 0.162mg 0%
Histidine 0.285mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +338.9%
Contains more FatsFats +232.5%
Contains more CarbsCarbs +808.6%
Contains more OtherOther +151.7%
Contains more WaterWater +876.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +380.6%
Contains more Poly. FatPolyunsaturated fat +220.1%
Contains less Sat. FatSaturated fat -54.7%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.