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Bulgur vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between bulgur and green beans?

  • Bulgur is richer in manganese, vitamin B5, and fiber, yet green beans are richer in vitamin K, vitamin A, vitamin C, and vitamin B2.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Bulgur has 5 times more vitamin B5 than green beans. Bulgur has 0.344mg of vitamin B5, while green beans have 0.074mg.
  • Green beans have a lower glycemic index than bulgur.

We used Bulgur, cooked and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bulgur vs Green beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
7
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +47.7%
Contains more CopperCopper +31.6%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +113.7%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +114.7%
Contains less SodiumSodium -80%

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
3
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +364.9%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +29.8%
Contains more Vitamin B2Vitamin B2 +246.4%
Contains more Vitamin KVitamin K +9480%
Contains more FolateFolate +83.3%
Contains more CholineCholine +144.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Green beans DV% diff.
Vitamin K 0.5µg 47.9µg 40%
Manganese 0.609mg 0.285mg 14%
Vitamin C 0mg 9.7mg 11%
Vitamin B2 0.028mg 0.097mg 5%
Vitamin B5 0.344mg 0.074mg 5%
Fiber 4.5g 3.2g 5%
Iron 0.96mg 0.65mg 4%
Carbs 18.58g 7.88g 4%
Vitamin A 0µg 32µg 4%
Folate 18µg 33µg 4%
Magnesium 32mg 18mg 3%
Calcium 10mg 44mg 3%
Zinc 0.57mg 0.25mg 3%
Vitamin E 0.01mg 0.46mg 3%
Potassium 68mg 146mg 2%
Vitamin B3 1mg 0.614mg 2%
Copper 0.075mg 0.057mg 2%
Phosphorus 40mg 29mg 2%
Vitamin B6 0.083mg 0.056mg 2%
Choline 6.9mg 16.9mg 2%
Protein 3.08g 1.89g 2%
Calories 83kcal 35kcal 2%
Vitamin B1 0.057mg 0.074mg 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.24g 0.28g 0%
Net carbs 14.08g 4.68g N/A
Sugar 0.1g 3.63g N/A
Sodium 5mg 1mg 0%
Saturated fat 0.042g 0.064g 0%
Monounsaturated fat 0.031g 0.011g 0%
Polyunsaturated fat 0.098g 0.145g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.089mg 0.082mg 0%
Isoleucine 0.114mg 0.069mg 0%
Leucine 0.208mg 0.116mg 0%
Lysine 0.085mg 0.091mg 0%
Methionine 0.048mg 0.023mg 0%
Phenylalanine 0.145mg 0.069mg 0%
Valine 0.139mg 0.093mg 0%
Histidine 0.071mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +63%
Contains more CarbsCarbs +135.8%
Contains more FatsFats +16.7%
Contains more WaterWater +14.7%
Contains more OtherOther +114.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +181.8%
Contains more Poly. FatPolyunsaturated fat +48%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.