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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
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
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
5
:
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 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 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

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

All nutrients comparison - raw data values

Nutrient Bulgur Green bean Opinion
Calories 342kcal 31kcal Bulgur
Protein 12.29g 1.83g Bulgur
Fats 1.33g 0.22g Bulgur
Vitamin C 0mg 12.2mg Green bean
Net carbs 63.37g 4.27g Bulgur
Carbs 75.87g 6.97g Bulgur
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.46mg 1.03mg Bulgur
Calcium 35mg 37mg Green bean
Potassium 410mg 211mg Bulgur
Magnesium 164mg 25mg Bulgur
Sugar 0.41g 3.26g Bulgur
Fiber 12.5g 2.7g Bulgur
Copper 0.335mg 0.069mg Bulgur
Zinc 1.93mg 0.24mg Bulgur
Starch g 0.88g Green bean
Phosphorus 300mg 38mg Bulgur
Sodium 17mg 6mg Green bean
Vitamin A 9IU 690IU Green bean
Vitamin E 0.06mg 0.41mg Green bean
Vitamin D 0µg 0µg
Vitamin B1 0.232mg 0.082mg Bulgur
Vitamin B2 0.115mg 0.104mg Bulgur
Vitamin B3 5.114mg 0.734mg Bulgur
Vitamin B5 1.045mg 0.225mg Bulgur
Vitamin B6 0.342mg 0.141mg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 43µg Green bean
Folate 27µg 33µg Green bean
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.05g Green bean
Monounsaturated Fat 0.173g 0.01g Bulgur
Polyunsaturated fat 0.541g 0.113g Bulgur
Tryptophan 0.19mg 0.019mg Bulgur
Threonine 0.354mg 0.079mg Bulgur
Isoleucine 0.455mg 0.066mg Bulgur
Leucine 0.83mg 0.112mg Bulgur
Lysine 0.339mg 0.088mg Bulgur
Methionine 0.19mg 0.022mg Bulgur
Phenylalanine 0.58mg 0.067mg Bulgur
Valine 0.554mg 0.09mg Bulgur
Histidine 0.285mg 0.034mg Bulgur
Fructose g 1.39g Green bean

Which food is preferable for your diet?

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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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
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 food.
Protein
74%
Bulgur
11%
Green bean
Carbohydrates
76%
Bulgur
7%
Green bean
Fats
6%
Bulgur
1%
Green bean

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 is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (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 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.

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. 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.