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  6. Bulgur vs. Black turtle bean

Bulgur vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between bulgur and black turtle bean

  • Bulgur has more manganese; however, black turtle bean is richer in iron, copper, folate, phosphorus, fiber, vitamin B1, potassium, and vitamin E.
  • Black turtle bean covers your daily iron needs 24% more than bulgur.
  • Black turtle bean has 2 times less manganese than bulgur. Bulgur has 0.609mg of manganese, while black turtle bean has 0.327mg.
  • Bulgur has a higher glycemic index. The glycemic index of bulgur is 47, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Bulgur, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more ManganeseManganese +86.2%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +536.8%
Contains more IronIron +196.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +100%

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
2
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B3Vitamin B3 +89.8%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +294.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +377.8%
Contains more CholineCholine +372.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Black turtle bean DV% diff.
Iron 0.96mg 2.85mg 24%
Copper 0.075mg 0.269mg 22%
Folate 18µg 86µg 17%
Phosphorus 40mg 152mg 16%
Fiber 4.5g 8.3g 15%
Vitamin B1 0.057mg 0.225mg 14%
Manganese 0.609mg 0.327mg 12%
Potassium 68mg 433mg 11%
Protein 3.08g 8.18g 10%
Vitamin E 0.01mg 0.87mg 6%
Calcium 10mg 55mg 5%
Choline 6.9mg 32.6mg 5%
Magnesium 32mg 49mg 4%
Vitamin B3 1mg 0.527mg 3%
Vitamin B5 0.344mg 0.26mg 2%
Vitamin K 0.5µg 3.3µg 2%
Calories 83kcal 130kcal 2%
Vitamin B2 0.028mg 0.056mg 2%
Zinc 0.57mg 0.76mg 2%
Carbs 18.58g 24.35g 2%
Selenium 0.6µg 1.2µg 1%
Fats 0.24g 0.35g 0%
Net carbs 14.08g 16.05g N/A
Sugar 0.1g 0.32g N/A
Sodium 5mg 3mg 0%
Vitamin B6 0.083mg 0.077mg 0%
Saturated fat 0.042g 0.089g 0%
Monounsaturated fat 0.031g 0.03g 0%
Polyunsaturated fat 0.098g 0.149g 0%
Tryptophan 0.048mg 0.097mg 0%
Threonine 0.089mg 0.344mg 0%
Isoleucine 0.114mg 0.361mg 0%
Leucine 0.208mg 0.653mg 0%
Lysine 0.085mg 0.562mg 0%
Methionine 0.048mg 0.123mg 0%
Phenylalanine 0.145mg 0.442mg 0%
Valine 0.139mg 0.428mg 0%
Histidine 0.071mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more WaterWater +18.3%
Contains more ProteinProtein +165.6%
Contains more FatsFats +45.8%
Contains more CarbsCarbs +31.1%
Contains more OtherOther +305.9%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Poly. FatPolyunsaturated fat +52%
~equal in Monounsaturated fat ~0.03g

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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. 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.