Bulgur vs Black gram - In-Depth Nutrition Comparison
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A recap on differences between Bulgur and Black gram
- Bulgur has more Manganese and Vitamin B3, however Black gram is higher in Copper, Iron, Folate, Magnesium, Fiber, Potassium, Zinc and Phosphorus.
- Black gram covers your daily Copper needs 72% more than Bulgur.
- Black gram contains 4 times less Vitamin B3 than Bulgur. Bulgur contains 5.114mg of Vitamin B3, while Black gram contains 1.447mg.
Food varieties used in this article are Bulgur, dry and Mungo beans, mature seeds, raw.
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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
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Contains
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Sodium
-55.3%
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Iron
+207.7%
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Calcium
+294.3%
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Potassium
+139.8%
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Magnesium
+62.8%
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Copper
+192.8%
Contains
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Zinc
+73.6%
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Phosphorus
+26.3%
Contains
less
Sodium
-55.3%
Contains
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Iron
+207.7%
Contains
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Calcium
+294.3%
Contains
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Potassium
+139.8%
Contains
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Magnesium
+62.8%
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Copper
+192.8%
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Zinc
+73.6%
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Phosphorus
+26.3%
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
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Contains
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Vitamin B3
+253.4%
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Vitamin B5
+15.3%
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Vitamin B6
+21.7%
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Vitamin A
+155.6%
Contains
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Vitamin B1
+17.7%
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Vitamin B2
+120.9%
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Folate
+700%
Contains
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Vitamin B3
+253.4%
Contains
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Vitamin B5
+15.3%
Contains
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Vitamin B6
+21.7%
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Vitamin A
+155.6%
Contains
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Vitamin B1
+17.7%
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Vitamin B2
+120.9%
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Folate
+700%
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
36
Mineral Summary Score
69
149
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%
151%
Carbohydrates
76%
59%
Fats
6%
8%
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.
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| Lower in Sodium |
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| Lower in Sugars |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 21mg)
Which food contains less Sugars?
Black gram contains less Sugars (difference - 0.41g)
Which food is lower in Saturated Fat?
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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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 | |
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Opinion |
| Calories | 342 | 341 |
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| Protein | 12.29 | 25.21 |
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| Fats | 1.33 | 1.64 |
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| Vitamin C | 0 | 0 | |
| Carbs | 75.87 | 58.99 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.46 | 7.57 |
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| Calcium | 35 | 138 |
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| Potassium | 410 | 983 |
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| Magnesium | 164 | 267 |
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| Sugars | 0.41 |
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| Fiber | 12.5 | 18.3 |
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| Copper | 0.335 | 0.981 |
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| Zinc | 1.93 | 3.35 |
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| Starch | |||
| Phosphorus | 300 | 379 |
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| Sodium | 17 | 38 |
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| Vitamin A | 9 | 23 |
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| Vitamin E | 0.06 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.232 | 0.273 |
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| Vitamin B2 | 0.115 | 0.254 |
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| Vitamin B3 | 5.114 | 1.447 |
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| Vitamin B5 | 1.045 | 0.906 |
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| Vitamin B6 | 0.342 | 0.281 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 1.9 |
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| Folate | 27 | 216 |
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| Trans Fat | 0 |
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| Saturated Fat | 0.232 | 0.114 |
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| Monounsaturated Fat | 0.173 | 0.085 |
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| Polyunsaturated fat | 0.541 | 1.071 |
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| Tryptophan | 0.19 | 0.263 |
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| Threonine | 0.354 | 0.875 |
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| Isoleucine | 0.455 | 1.287 |
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| Leucine | 0.83 | 2.089 |
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| Lysine | 0.339 | 1.674 |
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| Methionine | 0.19 | 0.367 |
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| Phenylalanine | 0.58 | 1.473 |
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| Valine | 0.554 | 1.416 |
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| Histidine | 0.285 | 0.706 |
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| Fructose |