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Bulgur vs Navy bean - In-Depth Nutrition Comparison

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How are Bulgur and Navy bean different?

  • Bulgur is richer in Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, and Zinc, while Navy bean is higher in Folate, Vitamin C, Vitamin B1, and Vitamin B2.
  • Bulgur covers your daily need of Manganese 115% more than Navy bean.
  • Bulgur contains 4 times more Vitamin B3 than Navy bean. Bulgur contains 5.114mg of Vitamin B3, while Navy bean contains 1.22mg.

Bulgur, dry and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Bulgur vs Navy 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 +27.5%
Contains more Calcium +133.3%
Contains more Potassium +33.6%
Contains more Magnesium +62.4%
Contains more Zinc +116.9%
Contains more Phosphorus +200%
Contains less Sodium -23.5%
Equal in Copper - 0.356
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +27.5%
Contains more Calcium +133.3%
Contains more Potassium +33.6%
Contains more Magnesium +62.4%
Contains more Zinc +116.9%
Contains more Phosphorus +200%
Contains less Sodium -23.5%
Equal in Copper - 0.356

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
6
:
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%
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 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +125%
Contains more Vitamin B3 +319.2%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +87%
Contains more Folate +388.9%

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
35
Navy bean
Mineral Summary Score
69
Bulgur
45
Navy 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
37%
Navy bean
Carbohydrates
76%
Bulgur
13%
Navy bean
Fats
6%
Bulgur
3%
Navy 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 Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Navy 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?
Navy bean
Navy bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Navy bean Opinion
Calories 342 67 Bulgur
Protein 12.29 6.15 Bulgur
Fats 1.33 0.7 Bulgur
Vitamin C 0 18.8 Navy bean
Carbs 75.87 13.05 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 1.93 Bulgur
Calcium 35 15 Bulgur
Potassium 410 307 Bulgur
Magnesium 164 101 Bulgur
Sugar 0.41 Navy bean
Fiber 12.5 Bulgur
Copper 0.335 0.356 Navy bean
Zinc 1.93 0.89 Bulgur
Starch
Phosphorus 300 100 Bulgur
Sodium 17 13 Navy bean
Vitamin A 9 4 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.39 Navy bean
Vitamin B2 0.115 0.215 Navy bean
Vitamin B3 5.114 1.22 Bulgur
Vitamin B5 1.045 0.825 Bulgur
Vitamin B6 0.342 0.191 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 132 Navy bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.085 Navy bean
Monounsaturated Fat 0.173 0.052 Bulgur
Polyunsaturated fat 0.541 0.407 Bulgur
Tryptophan 0.19 0.064 Bulgur
Threonine 0.354 0.258 Bulgur
Isoleucine 0.455 0.273 Bulgur
Leucine 0.83 0.442 Bulgur
Lysine 0.339 0.35 Navy bean
Methionine 0.19 0.064 Bulgur
Phenylalanine 0.58 0.31 Bulgur
Valine 0.554 0.316 Bulgur
Histidine 0.285 0.172 Bulgur
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.