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Bulgur vs Black turtle bean - In-Depth Nutrition Comparison

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How are Bulgur and Black turtle bean different?

  • Bulgur is higher in Manganese, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, Fiber, Vitamin B5, Zinc, and Copper, however Black turtle bean is richer in Folate.
  • Daily need coverage for Manganese from Bulgur is 118% higher.
  • Bulgur contains 10 times more Vitamin B3 than Black turtle bean. While Bulgur contains 5.114mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Bulgur, dry and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bulgur vs Black turtle 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
Bulgur
4
:
4
Black turtle bean
Black turtle bean
Contains more Magnesium +234.7%
Contains more Copper +24.5%
Contains more Zinc +153.9%
Contains more Phosphorus +97.4%
Contains more Iron +15.9%
Contains more Calcium +57.1%
Contains less Sodium -82.4%
Equal in Potassium - 433
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Magnesium +234.7%
Contains more Copper +24.5%
Contains more Zinc +153.9%
Contains more Phosphorus +97.4%
Contains more Iron +15.9%
Contains more Calcium +57.1%
Contains less Sodium -82.4%
Equal in Potassium - 433

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
Bulgur
6
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +1350%
Contains more Vitamin K +73.7%
Contains more Folate +218.5%
Equal in Vitamin B1 - 0.225
Bulgur
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%
Black turtle bean
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% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin A +50%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +870.4%
Contains more Vitamin B5 +301.9%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +1350%
Contains more Vitamin K +73.7%
Contains more Folate +218.5%
Equal in Vitamin B1 - 0.225

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

All nutrients comparison - raw data values

Nutrient Bulgur Black turtle bean Opinion
Calories 342kcal 130kcal Bulgur
Protein 12.29g 8.18g Bulgur
Fats 1.33g 0.35g Bulgur
Vitamin C 0mg 0mg
Net carbs 63.37g 16.05g Bulgur
Carbs 75.87g 24.35g Bulgur
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.46mg 2.85mg Black turtle bean
Calcium 35mg 55mg Black turtle bean
Potassium 410mg 433mg Black turtle bean
Magnesium 164mg 49mg Bulgur
Sugar 0.41g 0.32g Black turtle bean
Fiber 12.5g 8.3g Bulgur
Copper 0.335mg 0.269mg Bulgur
Zinc 1.93mg 0.76mg Bulgur
Starch g g
Phosphorus 300mg 152mg Bulgur
Sodium 17mg 3mg Black turtle bean
Vitamin A 9IU 6IU Bulgur
Vitamin E 0.06mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.232mg 0.225mg Bulgur
Vitamin B2 0.115mg 0.056mg Bulgur
Vitamin B3 5.114mg 0.527mg Bulgur
Vitamin B5 1.045mg 0.26mg Bulgur
Vitamin B6 0.342mg 0.077mg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 3.3µg Black turtle bean
Folate 27µg 86µg Black turtle bean
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.089g Black turtle bean
Monounsaturated Fat 0.173g 0.03g Bulgur
Polyunsaturated fat 0.541g 0.149g Bulgur
Tryptophan 0.19mg 0.097mg Bulgur
Threonine 0.354mg 0.344mg Bulgur
Isoleucine 0.455mg 0.361mg Bulgur
Leucine 0.83mg 0.653mg Bulgur
Lysine 0.339mg 0.562mg Black turtle bean
Methionine 0.19mg 0.123mg Bulgur
Phenylalanine 0.58mg 0.442mg Bulgur
Valine 0.554mg 0.428mg Bulgur
Histidine 0.285mg 0.228mg Bulgur
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Black turtle bean
Mineral Summary Score
69
Bulgur
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
76%
Bulgur
24%
Black turtle bean
Fats
6%
Bulgur
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.