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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 richer in Manganese, and Vitamin B3, while Black turtle bean is higher in Folate, Iron, Copper, Vitamin B1, Potassium, Phosphorus, Calcium, and Fiber.
  • Black turtle bean covers your daily need of Folate 104% more than Bulgur.
  • Bulgur contains 3 times more Manganese than Black turtle bean. Bulgur contains 3.048mg of Manganese, while Black turtle bean contains 1mg.

Bulgur, dry and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Bulgur vs Black turtle 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 Iron +253.7%
Contains more Calcium +357.1%
Contains more Potassium +265.9%
Contains more Copper +198.5%
Contains more Zinc +14%
Contains more Phosphorus +46.7%
Contains less Sodium -47.1%
Equal in Magnesium - 160
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Iron +253.7%
Contains more Calcium +357.1%
Contains more Potassium +265.9%
Contains more Copper +198.5%
Contains more Zinc +14%
Contains more Phosphorus +46.7%
Contains less Sodium -47.1%
Equal in Magnesium - 160

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 +161.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +19.6%
Contains more Vitamin A +88.9%
Contains more Vitamin E +250%
Contains more Vitamin B1 +287.9%
Contains more Vitamin B2 +67.8%
Contains more Vitamin K +194.7%
Contains more Folate +1544.4%
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin B3 +161.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B6 +19.6%
Contains more Vitamin A +88.9%
Contains more Vitamin E +250%
Contains more Vitamin B1 +287.9%
Contains more Vitamin B2 +67.8%
Contains more Vitamin K +194.7%
Contains more Folate +1544.4%

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
65
Black turtle bean
Mineral Summary Score
69
Bulgur
150
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
128%
Black turtle bean
Carbohydrates
76%
Bulgur
63%
Black turtle bean
Fats
6%
Bulgur
4%
Black turtle 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 Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

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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Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
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 is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.232 g)
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 Black turtle bean Opinion
Calories 342 339 Bulgur
Protein 12.29 21.25 Black turtle bean
Fats 1.33 0.9 Bulgur
Vitamin C 0 0
Carbs 75.87 63.25 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 8.7 Black turtle bean
Calcium 35 160 Black turtle bean
Potassium 410 1500 Black turtle bean
Magnesium 164 160 Bulgur
Sugar 0.41 2.12 Bulgur
Fiber 12.5 15.5 Black turtle bean
Copper 0.335 1 Black turtle bean
Zinc 1.93 2.2 Black turtle bean
Starch
Phosphorus 300 440 Black turtle bean
Sodium 17 9 Black turtle bean
Vitamin A 9 17 Black turtle bean
Vitamin E 0.06 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.232 0.9 Black turtle bean
Vitamin B2 0.115 0.193 Black turtle bean
Vitamin B3 5.114 1.955 Bulgur
Vitamin B5 1.045 0.899 Bulgur
Vitamin B6 0.342 0.286 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 5.6 Black turtle bean
Folate 27 444 Black turtle bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.232
Monounsaturated Fat 0.173 0.078 Bulgur
Polyunsaturated fat 0.541 0.387 Bulgur
Tryptophan 0.19 0.252 Black turtle bean
Threonine 0.354 0.894 Black turtle bean
Isoleucine 0.455 0.938 Black turtle bean
Leucine 0.83 1.697 Black turtle bean
Lysine 0.339 1.459 Black turtle bean
Methionine 0.19 0.32 Black turtle bean
Phenylalanine 0.58 1.149 Black turtle bean
Valine 0.554 1.112 Black turtle bean
Histidine 0.285 0.592 Black turtle 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.