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  6. Bulgur vs. Green bean raw

Bulgur vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and green bean raw

  • Bulgur has more manganese and fiber; however, green bean raw is higher in vitamin K, vitamin A, vitamin C, and vitamin B2.
  • Green bean raw covers your daily vitamin K needs 35% more than bulgur.
  • Green bean raw contains 3 times less manganese than bulgur. Bulgur contains 0.609mg of manganese, while green bean raw contains 0.216mg.
  • The glycemic index of bulgur is higher.

Food varieties used in this article are Bulgur, cooked and Beans, snap, green, raw.

Infographic

Bulgur vs Green bean raw infographic
Infographic link

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
Bulgur
4
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more ZincZinc +137.5%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +181.9%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +210.3%
~equal in Iron ~1.03mg
~equal in Copper ~0.069mg
~equal in Phosphorus ~38mg
~equal in Selenium ~0.6µg

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
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +8500%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Green bean raw DV% diff.
Vitamin K 0.5µg 43µg 35%
Manganese 0.609mg 0.216mg 17%
Vitamin C 0mg 12.2mg 14%
Fiber 4.5g 2.7g 7%
Vitamin B2 0.028mg 0.104mg 6%
Carbs 18.58g 6.97g 4%
Potassium 68mg 211mg 4%
Vitamin A 0µg 35µg 4%
Vitamin B6 0.083mg 0.141mg 4%
Folate 18µg 33µg 4%
Calories 83kcal 31kcal 3%
Protein 3.08g 1.83g 3%
Calcium 10mg 37mg 3%
Zinc 0.57mg 0.24mg 3%
Vitamin E 0.01mg 0.41mg 3%
Magnesium 32mg 25mg 2%
Vitamin B1 0.057mg 0.082mg 2%
Vitamin B3 1mg 0.734mg 2%
Vitamin B5 0.344mg 0.225mg 2%
Choline 6.9mg 15.3mg 2%
Fructose 1.39g 2%
Iron 0.96mg 1.03mg 1%
Copper 0.075mg 0.069mg 1%
Protein per 100 calories 3.7g 5.9g N/A
Calories per 10 g protein 269kcal 169kcal N/A
Weight per 100 calories 120g 323g N/A
Fats 0.24g 0.22g 0%
Net carbs 14.08g 4.27g N/A
Sugar 0.1g 3.26g N/A
Starch 0.88g 0%
Phosphorus 40mg 38mg 0%
Sodium 5mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.042g 0.05g 0%
Monounsaturated fat 0.031g 0.01g 0%
Polyunsaturated fat 0.098g 0.113g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.089mg 0.079mg 0%
Isoleucine 0.114mg 0.066mg 0%
Leucine 0.208mg 0.112mg 0%
Lysine 0.085mg 0.088mg 0%
Methionine 0.048mg 0.022mg 0%
Phenylalanine 0.145mg 0.067mg 0%
Valine 0.139mg 0.09mg 0%
Histidine 0.071mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +68.3%
Contains more CarbsCarbs +166.6%
Contains more WaterWater +16.2%
Contains more OtherOther +94.1%
~equal in Fats ~0.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -16%
Contains more Mono. FatMonounsaturated fat +210%
Contains more Poly. FatPolyunsaturated fat +15.3%

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 bean raw - 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.