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Bulgur vs Bean - In-Depth Nutrition Comparison

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The main differences between Bulgur and Bean

  • Bulgur has more Manganese and Vitamin B3, however Bean has more Folate, Copper, Selenium, Vitamin B1, Iron, Potassium, Phosphorus and Fiber.
  • Daily need coverage for Folate from Bean is 125% higher.
  • Bean has 4 times less Vitamin B3 than Bulgur. Bulgur has 5.114mg of Vitamin B3, while Bean has 1.174mg.

Food types used in this article are Bulgur, dry and Beans, pinto, mature seeds, raw.

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Bulgur vs Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
0
:
8
Bean
Contains more Iron +106.1%
Contains more Calcium +222.9%
Contains more Potassium +239.8%
Contains more Copper +166.6%
Contains more Zinc +18.1%
Contains more Phosphorus +37%
Contains less Sodium -29.4%
Equal in Magnesium - 176
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +106.1%
Contains more Calcium +222.9%
Contains more Potassium +239.8%
Contains more Copper +166.6%
Contains more Zinc +18.1%
Contains more Phosphorus +37%
Contains less Sodium -29.4%
Equal in Magnesium - 176

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
3
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +194.7%
Contains more Folate +1844.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B5 +33.1%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +194.7%
Contains more Folate +1844.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
70
Bean
Mineral Summary Score
69
Bulgur
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
129%
Bean
Carbohydrates
76%
Bulgur
63%
Bean
Fats
6%
Bulgur
6%
Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 1.7g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Bean Opinion
Calories 342 347 Bean
Protein 12.29 21.42 Bean
Fats 1.33 1.23 Bulgur
Vitamin C 0 6.3 Bean
Carbs 75.87 62.55 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 5.07 Bean
Calcium 35 113 Bean
Potassium 410 1393 Bean
Magnesium 164 176 Bean
Sugars 0.41 2.11 Bulgur
Fiber 12.5 15.5 Bean
Copper 0.335 0.893 Bean
Zinc 1.93 2.28 Bean
Starch 34.17 Bean
Phosphorus 300 411 Bean
Sodium 17 12 Bean
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.232 0.713 Bean
Vitamin B2 0.115 0.212 Bean
Vitamin B3 5.114 1.174 Bulgur
Vitamin B5 1.045 0.785 Bulgur
Vitamin B6 0.342 0.474 Bean
Vitamin B12 0 0
Vitamin K 1.9 5.6 Bean
Folate 27 525 Bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.235 Bulgur
Monounsaturated Fat 0.173 0.229 Bean
Polyunsaturated fat 0.541 0.407 Bulgur
Tryptophan 0.19 0.237 Bean
Threonine 0.354 0.81 Bean
Isoleucine 0.455 0.871 Bean
Leucine 0.83 1.558 Bean
Lysine 0.339 1.356 Bean
Methionine 0.19 0.259 Bean
Phenylalanine 0.58 1.095 Bean
Valine 0.554 0.998 Bean
Histidine 0.285 0.556 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.