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.
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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
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Magnesium
+234.7%
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Phosphorus
+97.4%
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Zinc
+153.9%
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Copper
+24.5%
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Calcium
+57.1%
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Iron
+15.9%
Contains
less
Sodium
-82.4%
Equal in Potassium - 433
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Magnesium
+234.7%
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Phosphorus
+97.4%
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Zinc
+153.9%
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Copper
+24.5%
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Calcium
+57.1%
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Iron
+15.9%
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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
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Contains
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Vitamin A
+50%
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Vitamin B2
+105.4%
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Vitamin B3
+870.4%
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Vitamin B5
+301.9%
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Vitamin B6
+344.2%
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Vitamin E
+1350%
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Folate
+218.5%
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Vitamin K
+73.7%
Equal in Vitamin B1 - 0.225
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Vitamin A
+50%
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Vitamin B2
+105.4%
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Vitamin B3
+870.4%
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Vitamin B5
+301.9%
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Vitamin B6
+344.2%
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Vitamin E
+1350%
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Folate
+218.5%
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Vitamin K
+73.7%
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 63.37g | 16.05g |
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Protein | 12.29g | 8.18g |
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Fats | 1.33g | 0.35g |
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Carbs | 75.87g | 24.35g |
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Calories | 342kcal | 130kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.41g | 0.32g |
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Fiber | 12.5g | 8.3g |
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Calcium | 35mg | 55mg |
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Iron | 2.46mg | 2.85mg |
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Magnesium | 164mg | 49mg |
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Phosphorus | 300mg | 152mg |
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Potassium | 410mg | 433mg |
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Sodium | 17mg | 3mg |
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Zinc | 1.93mg | 0.76mg |
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Copper | 0.335mg | 0.269mg |
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Vitamin A | 9IU | 6IU |
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Vitamin E | 0.06mg | 0.87mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.232mg | 0.225mg |
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Vitamin B2 | 0.115mg | 0.056mg |
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Vitamin B3 | 5.114mg | 0.527mg |
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Vitamin B5 | 1.045mg | 0.26mg |
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Vitamin B6 | 0.342mg | 0.077mg |
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Folate | 27µg | 86µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 1.9µg | 3.3µg |
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Tryptophan | 0.19mg | 0.097mg |
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Threonine | 0.354mg | 0.344mg |
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Isoleucine | 0.455mg | 0.361mg |
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Leucine | 0.83mg | 0.653mg |
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Lysine | 0.339mg | 0.562mg |
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Methionine | 0.19mg | 0.123mg |
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Phenylalanine | 0.58mg | 0.442mg |
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Valine | 0.554mg | 0.428mg |
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Histidine | 0.285mg | 0.228mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.232g | 0.089g |
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Monounsaturated Fat | 0.173g | 0.03g |
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Polyunsaturated fat | 0.541g | 0.149g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

17

Mineral Summary Score
69

47

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%

49%

Carbohydrates
76%

24%

Fats
6%

2%

Comparison summary
Which food is lower in Sugar?

Black turtle bean is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 27)
Which food is cheaper?

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.