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Bulgur vs Adzuki bean - In-Depth Nutrition Comparison

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The main differences between Bulgur and Adzuki bean

  • Bulgur has more Manganese, Vitamin B3, Magnesium, Fiber, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B1, and Iron, however Adzuki bean has more Folate.
  • Daily need coverage for Manganese from Bulgur is 108% higher.
  • Adzuki bean has 7 times less Vitamin B3 than Bulgur. Bulgur has 5.114mg of Vitamin B3, while Adzuki bean has 0.717mg.

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

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
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Equal in Zinc - 1.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +25%
Contains more Iron +23%
Contains more Magnesium +215.4%
Contains more Phosphorus +78.6%
Contains more Copper +12.4%
Contains more Potassium +29.8%
Contains less Sodium -52.9%
Equal in Zinc - 1.77

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
8
:
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%
Contains more Folate +348.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +101.7%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +613.2%
Contains more Vitamin B5 +143%
Contains more Vitamin B6 +256.3%
Contains more Folate +348.1%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bulgur Adzuki bean Opinion
Net carbs 63.37g 17.47g Bulgur
Protein 12.29g 7.52g Bulgur
Fats 1.33g 0.1g Bulgur
Carbs 75.87g 24.77g Bulgur
Calories 342kcal 128kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Adzuki bean
Fiber 12.5g 7.3g Bulgur
Calcium 35mg 28mg Bulgur
Iron 2.46mg 2mg Bulgur
Magnesium 164mg 52mg Bulgur
Phosphorus 300mg 168mg Bulgur
Potassium 410mg 532mg Adzuki bean
Sodium 17mg 8mg Adzuki bean
Zinc 1.93mg 1.77mg Bulgur
Copper 0.335mg 0.298mg Bulgur
Vitamin A 9IU 6IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.115mg Bulgur
Vitamin B2 0.115mg 0.064mg Bulgur
Vitamin B3 5.114mg 0.717mg Bulgur
Vitamin B5 1.045mg 0.43mg Bulgur
Vitamin B6 0.342mg 0.096mg Bulgur
Folate 27µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.072mg Bulgur
Threonine 0.354mg 0.255mg Bulgur
Isoleucine 0.455mg 0.3mg Bulgur
Leucine 0.83mg 0.632mg Bulgur
Lysine 0.339mg 0.567mg Adzuki bean
Methionine 0.19mg 0.079mg Bulgur
Phenylalanine 0.58mg 0.398mg Bulgur
Valine 0.554mg 0.387mg Bulgur
Histidine 0.285mg 0.198mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.036g Adzuki bean
Monounsaturated Fat 0.173g 0.009g Bulgur
Polyunsaturated fat 0.541g 0.021g Bulgur

Which food is preferable for your diet?

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

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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
16
Adzuki bean
Mineral Summary Score
69
Bulgur
49
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
45%
Adzuki bean
Carbohydrates
76%
Bulgur
25%
Adzuki bean
Fats
6%
Bulgur
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
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 - 9mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 18)
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)

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/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.