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Bulgur vs Green bean - In-Depth Nutrition Comparison

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The main differences between Bulgur and Green bean

  • Bulgur has more Manganese, Fiber, Phosphorus, Magnesium, Copper, Vitamin B3, Iron, Vitamin B5 and Vitamin B6, however Green bean has more Vitamin K.
  • Daily need coverage for Manganese from Bulgur is 123% higher.
  • Green bean has 8 times less Phosphorus than Bulgur. Bulgur has 300mg of Phosphorus, while Green bean has 38mg.

Food types used in this article are Bulgur, dry and Beans, snap, green, raw.

Infographic

Bulgur vs Green 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
Bulgur
Bulgur
6
:
2
Green bean
Green bean
Contains more Iron +138.8%
Contains more Potassium +94.3%
Contains more Magnesium +556%
Contains more Copper +385.5%
Contains more Zinc +704.2%
Contains more Phosphorus +689.5%
Contains less Sodium -64.7%
Equal in Calcium - 37
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Green bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +138.8%
Contains more Potassium +94.3%
Contains more Magnesium +556%
Contains more Copper +385.5%
Contains more Zinc +704.2%
Contains more Phosphorus +689.5%
Contains less Sodium -64.7%
Equal in Calcium - 37

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
Bulgur
5
:
5
Green bean
Green bean
Contains more Vitamin B1 +182.9%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +596.7%
Contains more Vitamin B5 +364.4%
Contains more Vitamin B6 +142.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +7566.7%
Contains more Vitamin E +583.3%
Contains more Vitamin K +2163.2%
Contains more Folate +22.2%
Equal in Vitamin B2 - 0.104
Bulgur
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%
Green bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1 +182.9%
Contains more Vitamin B2 +10.6%
Contains more Vitamin B3 +596.7%
Contains more Vitamin B5 +364.4%
Contains more Vitamin B6 +142.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +7566.7%
Contains more Vitamin E +583.3%
Contains more Vitamin K +2163.2%
Contains more Folate +22.2%
Equal in Vitamin B2 - 0.104

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
27
Green bean
Mineral Summary Score
69
Bulgur
17
Green 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 the food
Protein
74%
Bulgur
11%
Green bean
Carbohydrates
76%
Bulgur
7%
Green bean
Fats
6%
Bulgur
1%
Green bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Green bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Green 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 contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.2)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 2.85g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Green bean Opinion
Calories 342 31 Bulgur
Protein 12.29 1.83 Bulgur
Fats 1.33 0.22 Bulgur
Vitamin C 0 12.2 Green bean
Carbs 75.87 6.97 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 1.03 Bulgur
Calcium 35 37 Green bean
Potassium 410 211 Bulgur
Magnesium 164 25 Bulgur
Sugars 0.41 3.26 Bulgur
Fiber 12.5 2.7 Bulgur
Copper 0.335 0.069 Bulgur
Zinc 1.93 0.24 Bulgur
Starch 0.88 Green bean
Phosphorus 300 38 Bulgur
Sodium 17 6 Green bean
Vitamin A 9 690 Green bean
Vitamin E 0.06 0.41 Green bean
Vitamin D 0 0
Vitamin B1 0.232 0.082 Bulgur
Vitamin B2 0.115 0.104 Bulgur
Vitamin B3 5.114 0.734 Bulgur
Vitamin B5 1.045 0.225 Bulgur
Vitamin B6 0.342 0.141 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 43 Green bean
Folate 27 33 Green bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.05 Green bean
Monounsaturated Fat 0.173 0.01 Bulgur
Polyunsaturated fat 0.541 0.113 Bulgur
Tryptophan 0.19 0.019 Bulgur
Threonine 0.354 0.079 Bulgur
Isoleucine 0.455 0.066 Bulgur
Leucine 0.83 0.112 Bulgur
Lysine 0.339 0.088 Bulgur
Methionine 0.19 0.022 Bulgur
Phenylalanine 0.58 0.067 Bulgur
Valine 0.554 0.09 Bulgur
Histidine 0.285 0.034 Bulgur
Fructose 1.39 Green bean

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 of 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.