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  6. Bulgur vs. Adzuki bean

Bulgur vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and adzuki bean

  • Bulgur has less folate, copper, phosphorus, potassium, iron, fiber, and zinc.
  • Adzuki bean covers your daily folate needs 26% more than bulgur.
  • The glycemic index of bulgur is higher.

Food varieties used in this article are Bulgur, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Adzuki 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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +682.4%
Contains more IronIron +108.3%
Contains more CopperCopper +297.3%
Contains more ZincZinc +210.5%
Contains more PhosphorusPhosphorus +320%
Contains more SeleniumSelenium +100%
~equal in Manganese ~0.573mg

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.
Bulgur
Bulgur
4
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +101.8%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +572.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Adzuki bean DV% diff.
Folate 18µg 121µg 26%
Copper 0.075mg 0.298mg 25%
Phosphorus 40mg 168mg 18%
Potassium 68mg 532mg 14%
Iron 0.96mg 2mg 13%
Fiber 4.5g 7.3g 11%
Zinc 0.57mg 1.77mg 11%
Protein 3.08g 7.52g 9%
Magnesium 32mg 52mg 5%
Vitamin B1 0.057mg 0.115mg 5%
Vitamin B2 0.028mg 0.064mg 3%
Manganese 0.609mg 0.573mg 2%
Vitamin B5 0.344mg 0.43mg 2%
Vitamin B3 1mg 0.717mg 2%
Calories 83kcal 128kcal 2%
Calcium 10mg 28mg 2%
Carbs 18.58g 24.77g 2%
Polyunsaturated fat 0.098g 0.021g 1%
Selenium 0.6µg 1.2µg 1%
Vitamin B6 0.083mg 0.096mg 1%
Choline 6.9mg 1%
Fats 0.24g 0.1g 0%
Net carbs 14.08g 17.47g N/A
Sugar 0.1g N/A
Sodium 5mg 8mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.036g 0%
Monounsaturated fat 0.031g 0.009g 0%
Tryptophan 0.048mg 0.072mg 0%
Threonine 0.089mg 0.255mg 0%
Isoleucine 0.114mg 0.3mg 0%
Leucine 0.208mg 0.632mg 0%
Lysine 0.085mg 0.567mg 0%
Methionine 0.048mg 0.079mg 0%
Phenylalanine 0.145mg 0.398mg 0%
Valine 0.139mg 0.387mg 0%
Histidine 0.071mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +140%
Contains more WaterWater +17.3%
Contains more ProteinProtein +144.2%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +288.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +244.4%
Contains more Poly. FatPolyunsaturated fat +366.7%
Contains less Sat. FatSaturated fat -14.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.