Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bulgur vs. Black gram — In-Depth Nutrition Comparison

Compare

What are the differences between Bulgur and Black gram?

  • Bulgur is higher in Manganese, yet Black gram is higher in Folate, Phosphorus, Iron, Vitamin B1, Fiber, Magnesium, and Copper.
  • Black gram's daily need coverage for Folate is 19% more.

We used Bulgur, cooked and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Bulgur vs Black gram 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.
Contains less Sodium -28.6%
Contains more Manganese +47.8%
Contains more Calcium +430%
Contains more Iron +82.3%
Contains more Magnesium +96.9%
Contains more Phosphorus +290%
Contains more Potassium +239.7%
Contains more Zinc +45.6%
Contains more Copper +85.3%
Contains more Selenium +316.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains less Sodium -28.6%
Contains more Manganese +47.8%
Contains more Calcium +430%
Contains more Iron +82.3%
Contains more Magnesium +96.9%
Contains more Phosphorus +290%
Contains more Potassium +239.7%
Contains more Zinc +45.6%
Contains more Copper +85.3%
Contains more Selenium +316.7%

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
1
:
Contains more Vitamin B6 +43.1%
Contains more Vitamin A +1450%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +25.9%
Contains more Folate +422.2%
Contains more Vitamin K +440%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B6 +43.1%
Contains more Vitamin A +1450%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +163.2%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +25.9%
Contains more Folate +422.2%
Contains more Vitamin K +440%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +144.8%
Contains more Fats +129.2%
Contains more Other +211.8%
Equal in Carbs - 18.34
Equal in Water - 72.51
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +144.8%
Contains more Fats +129.2%
Contains more Other +211.8%
Equal in Carbs - 18.34
Equal in Water - 72.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +266.3%
Equal in Saturated Fat - 0.038
Equal in Monounsaturated Fat - 0.029
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Polyunsaturated fat +266.3%
Equal in Saturated Fat - 0.038
Equal in Monounsaturated Fat - 0.029

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Black gram Opinion
Net carbs 14.08g 11.94g Bulgur
Protein 3.08g 7.54g Black gram
Fats 0.24g 0.55g Black gram
Carbs 18.58g 18.34g Bulgur
Calories 83kcal 105kcal Black gram
Sugar 0.1g 2.01g Bulgur
Fiber 4.5g 6.4g Black gram
Calcium 10mg 53mg Black gram
Iron 0.96mg 1.75mg Black gram
Magnesium 32mg 63mg Black gram
Phosphorus 40mg 156mg Black gram
Potassium 68mg 231mg Black gram
Sodium 5mg 7mg Bulgur
Zinc 0.57mg 0.83mg Black gram
Copper 0.075mg 0.139mg Black gram
Manganese 0.609mg 0.412mg Bulgur
Selenium 0.6µg 2.5µg Black gram
Vitamin A 2IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.01mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.057mg 0.15mg Black gram
Vitamin B2 0.028mg 0.075mg Black gram
Vitamin B3 1mg 1.5mg Black gram
Vitamin B5 0.344mg 0.433mg Black gram
Vitamin B6 0.083mg 0.058mg Bulgur
Folate 18µg 94µg Black gram
Vitamin K 0.5µg 2.7µg Black gram
Tryptophan 0.048mg 0.078mg Black gram
Threonine 0.089mg 0.262mg Black gram
Isoleucine 0.114mg 0.385mg Black gram
Leucine 0.208mg 0.625mg Black gram
Lysine 0.085mg 0.5mg Black gram
Methionine 0.048mg 0.11mg Black gram
Phenylalanine 0.145mg 0.44mg Black gram
Valine 0.139mg 0.423mg Black gram
Histidine 0.071mg 0.211mg Black gram
Saturated Fat 0.042g 0.038g Black gram
Monounsaturated Fat 0.031g 0.029g Bulgur
Polyunsaturated fat 0.098g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
17%
Black gram
Minerals Daily Need Coverage Score
21%
Bulgur
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 4)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.