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Bulgur vs Kidney bean - In-Depth Nutrition Comparison

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How are Bulgur and Kidney bean different?

  • Bulgur is higher in Manganese, and Vitamin B3, however Kidney bean is richer in Folate, Iron, Copper, Fiber, Potassium, Vitamin B1, Phosphorus, and Vitamin K.
  • Daily need coverage for Folate from Kidney bean is 92% higher.
  • Bulgur contains 3 times more Manganese than Kidney bean. While Bulgur contains 3.048mg of Manganese, Kidney bean contains only 1.021mg.

Bulgur, dry and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Bulgur vs Kidney 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 Magnesium +17.1%
Contains less Sodium -29.2%
Contains more Calcium +308.6%
Contains more Iron +233.3%
Contains more Phosphorus +35.7%
Contains more Potassium +242.9%
Contains more Zinc +44.6%
Contains more Copper +186%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +17.1%
Contains less Sodium -29.2%
Contains more Calcium +308.6%
Contains more Iron +233.3%
Contains more Phosphorus +35.7%
Contains more Potassium +242.9%
Contains more Zinc +44.6%
Contains more Copper +186%

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 A +∞%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +34%
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +1359.3%
Contains more Vitamin K +900%
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 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +34%
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +128%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B6 +16.1%
Contains more Folate +1359.3%
Contains more Vitamin K +900%

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

All nutrients comparison - raw data values

Nutrient Bulgur Kidney bean Opinion
Net carbs 63.37g 35.11g Bulgur
Protein 12.29g 23.58g Kidney bean
Fats 1.33g 0.83g Bulgur
Carbs 75.87g 60.01g Bulgur
Calories 342kcal 333kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 2.23g Bulgur
Fiber 12.5g 24.9g Kidney bean
Calcium 35mg 143mg Kidney bean
Iron 2.46mg 8.2mg Kidney bean
Magnesium 164mg 140mg Bulgur
Phosphorus 300mg 407mg Kidney bean
Potassium 410mg 1406mg Kidney bean
Sodium 17mg 24mg Bulgur
Zinc 1.93mg 2.79mg Kidney bean
Copper 0.335mg 0.958mg Kidney bean
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.22mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.232mg 0.529mg Kidney bean
Vitamin B2 0.115mg 0.219mg Kidney bean
Vitamin B3 5.114mg 2.06mg Bulgur
Vitamin B5 1.045mg 0.78mg Bulgur
Vitamin B6 0.342mg 0.397mg Kidney bean
Folate 27µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 19µg Kidney bean
Tryptophan 0.19mg 0.279mg Kidney bean
Threonine 0.354mg 0.992mg Kidney bean
Isoleucine 0.455mg 1.041mg Kidney bean
Leucine 0.83mg 1.882mg Kidney bean
Lysine 0.339mg 1.618mg Kidney bean
Methionine 0.19mg 0.355mg Kidney bean
Phenylalanine 0.58mg 1.275mg Kidney bean
Valine 0.554mg 1.233mg Kidney bean
Histidine 0.285mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.12g Kidney bean
Monounsaturated Fat 0.173g 0.064g Bulgur
Polyunsaturated fat 0.541g 0.457g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Kidney 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
60
Kidney bean
Mineral Summary Score
69
Bulgur
143
Kidney 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
141%
Kidney bean
Carbohydrates
76%
Bulgur
60%
Kidney bean
Fats
6%
Bulgur
4%
Kidney bean

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.