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Bulgur vs Adzuki bean - In-Depth Nutrition Comparison

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Summary of differences between Bulgur and Adzuki bean

  • Bulgur has more Manganese, Vitamin B3, and Magnesium, while Adzuki bean has more Folate, Copper, Iron, Zinc, Potassium, Vitamin B1, and Phosphorus.
  • Adzuki bean covers your daily need of Folate 149% more than Bulgur.
  • Bulgur contains 2 times more Vitamin B3 than Adzuki bean. While Bulgur contains 5.114mg of Vitamin B3, Adzuki bean contains only 2.63mg.

These are the specific foods used in this comparison Bulgur, dry and Beans, adzuki, mature seeds, raw.

Infographic

Bulgur vs Adzuki 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
1
:
Contains more Magnesium +29.1%
Contains more Iron +102.4%
Contains more Calcium +88.6%
Contains more Potassium +205.9%
Contains more Copper +226.6%
Contains more Zinc +161.1%
Contains more Phosphorus +27%
Contains less Sodium -70.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Magnesium +29.1%
Contains more Iron +102.4%
Contains more Calcium +88.6%
Contains more Potassium +205.9%
Contains more Copper +226.6%
Contains more Zinc +161.1%
Contains more Phosphorus +27%
Contains less Sodium -70.6%

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
:
Contains more Vitamin B3 +94.4%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +40.8%
Contains more Folate +2203.7%
Equal in Vitamin B6 - 0.351
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 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B3 +94.4%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +40.8%
Contains more Folate +2203.7%
Equal in Vitamin B6 - 0.351

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
71
Adzuki bean
Mineral Summary Score
69
Bulgur
134
Adzuki 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 food.
Protein
74%
Bulgur
119%
Adzuki bean
Carbohydrates
76%
Bulgur
63%
Adzuki bean
Fats
6%
Bulgur
2%
Adzuki bean

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Adzuki 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 is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bulgur Adzuki bean Opinion
Calories 342 329 Bulgur
Protein 12.29 19.87 Adzuki bean
Fats 1.33 0.53 Bulgur
Vitamin C 0 0
Carbs 75.87 62.9 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.98 Adzuki bean
Calcium 35 66 Adzuki bean
Potassium 410 1254 Adzuki bean
Magnesium 164 127 Bulgur
Sugar 0.41 Adzuki bean
Fiber 12.5 12.7 Adzuki bean
Copper 0.335 1.094 Adzuki bean
Zinc 1.93 5.04 Adzuki bean
Starch
Phosphorus 300 381 Adzuki bean
Sodium 17 5 Adzuki bean
Vitamin A 9 17 Adzuki bean
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.455 Adzuki bean
Vitamin B2 0.115 0.22 Adzuki bean
Vitamin B3 5.114 2.63 Bulgur
Vitamin B5 1.045 1.471 Adzuki bean
Vitamin B6 0.342 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 622 Adzuki bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.191 Adzuki bean
Monounsaturated Fat 0.173 0.05 Bulgur
Polyunsaturated fat 0.541 0.113 Bulgur
Tryptophan 0.19 0.191 Adzuki bean
Threonine 0.354 0.674 Adzuki bean
Isoleucine 0.455 0.791 Adzuki bean
Leucine 0.83 1.668 Adzuki bean
Lysine 0.339 1.497 Adzuki bean
Methionine 0.19 0.21 Adzuki bean
Phenylalanine 0.58 1.052 Adzuki bean
Valine 0.554 1.023 Adzuki bean
Histidine 0.285 0.524 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.