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Bulgur vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Black gram?

  • Bulgur is richer in Manganese, Fiber, Magnesium, Vitamin B3, Vitamin B6, Copper, Phosphorus, Vitamin B5, and Zinc, yet Black gram is richer in Folate.
  • Bulgur's daily need coverage for Manganese is 115% higher.
  • Bulgur has 6 times more Vitamin B6 than Black gram. Bulgur has 0.342mg of Vitamin B6, while Black gram has 0.058mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
Bulgur
6
:
2
Black gram
Black gram
Contains more Iron +40.6%
Contains more Magnesium +160.3%
Contains more Phosphorus +92.3%
Contains more Potassium +77.5%
Contains more Zinc +132.5%
Contains more Copper +141%
Contains more Calcium +51.4%
Contains less Sodium -58.8%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +40.6%
Contains more Magnesium +160.3%
Contains more Phosphorus +92.3%
Contains more Potassium +77.5%
Contains more Zinc +132.5%
Contains more Copper +141%
Contains more Calcium +51.4%
Contains less Sodium -58.8%

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
Black gram
Black gram
Contains more Vitamin B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Folate +248.1%
Contains more Vitamin K +42.1%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Black gram
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 B1 +54.7%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +240.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +489.7%
Contains more Vitamin A +244.4%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Folate +248.1%
Contains more Vitamin K +42.1%

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 Black gram
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Black gram Opinion
Net carbs 63.37g 11.94g Bulgur
Protein 12.29g 7.54g Bulgur
Fats 1.33g 0.55g Bulgur
Carbs 75.87g 18.34g Bulgur
Calories 342kcal 105kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 2.01g Bulgur
Fiber 12.5g 6.4g Bulgur
Calcium 35mg 53mg Black gram
Iron 2.46mg 1.75mg Bulgur
Magnesium 164mg 63mg Bulgur
Phosphorus 300mg 156mg Bulgur
Potassium 410mg 231mg Bulgur
Sodium 17mg 7mg Black gram
Zinc 1.93mg 0.83mg Bulgur
Copper 0.335mg 0.139mg Bulgur
Vitamin A 9IU 31IU Black gram
Vitamin E 0.06mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.232mg 0.15mg Bulgur
Vitamin B2 0.115mg 0.075mg Bulgur
Vitamin B3 5.114mg 1.5mg Bulgur
Vitamin B5 1.045mg 0.433mg Bulgur
Vitamin B6 0.342mg 0.058mg Bulgur
Folate 27µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.7µg Black gram
Tryptophan 0.19mg 0.078mg Bulgur
Threonine 0.354mg 0.262mg Bulgur
Isoleucine 0.455mg 0.385mg Bulgur
Leucine 0.83mg 0.625mg Bulgur
Lysine 0.339mg 0.5mg Black gram
Methionine 0.19mg 0.11mg Bulgur
Phenylalanine 0.58mg 0.44mg Bulgur
Valine 0.554mg 0.423mg Bulgur
Histidine 0.285mg 0.211mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.038g Black gram
Monounsaturated Fat 0.173g 0.029g Bulgur
Polyunsaturated fat 0.541g 0.359g Bulgur

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

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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
17
Black gram
Mineral Summary Score
69
Bulgur
35
Black gram

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
45%
Black gram
Carbohydrates
76%
Bulgur
18%
Black gram
Fats
6%
Bulgur
3%
Black gram

Comparison summary

Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.194g)
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 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. 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.