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.
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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
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Iron
+40.6%
Contains
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Magnesium
+160.3%
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Phosphorus
+92.3%
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Potassium
+77.5%
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Zinc
+132.5%
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Copper
+141%
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Calcium
+51.4%
Contains
less
Sodium
-58.8%
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Iron
+40.6%
Contains
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Magnesium
+160.3%
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Phosphorus
+92.3%
Contains
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Potassium
+77.5%
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Zinc
+132.5%
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Copper
+141%
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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
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Contains
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Vitamin B1
+54.7%
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Vitamin B2
+53.3%
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Vitamin B3
+240.9%
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Vitamin B5
+141.3%
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Vitamin B6
+489.7%
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Vitamin A
+244.4%
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Vitamin E
+150%
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Vitamin C
+∞%
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Folate
+248.1%
Contains
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Vitamin K
+42.1%
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Vitamin B1
+54.7%
Contains
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Vitamin B2
+53.3%
Contains
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Vitamin B3
+240.9%
Contains
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Vitamin B5
+141.3%
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Vitamin B6
+489.7%
Contains
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Vitamin A
+244.4%
Contains
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Vitamin E
+150%
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Vitamin C
+∞%
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Folate
+248.1%
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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.
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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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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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 63.37g | 11.94g |
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Protein | 12.29g | 7.54g |
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Fats | 1.33g | 0.55g |
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Carbs | 75.87g | 18.34g |
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Calories | 342kcal | 105kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.41g | 2.01g |
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Fiber | 12.5g | 6.4g |
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Calcium | 35mg | 53mg |
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Iron | 2.46mg | 1.75mg |
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Magnesium | 164mg | 63mg |
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Phosphorus | 300mg | 156mg |
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Potassium | 410mg | 231mg |
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Sodium | 17mg | 7mg |
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Zinc | 1.93mg | 0.83mg |
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Copper | 0.335mg | 0.139mg |
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Vitamin A | 9IU | 31IU |
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Vitamin E | 0.06mg | 0.15mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 1mg |
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Vitamin B1 | 0.232mg | 0.15mg |
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Vitamin B2 | 0.115mg | 0.075mg |
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Vitamin B3 | 5.114mg | 1.5mg |
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Vitamin B5 | 1.045mg | 0.433mg |
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Vitamin B6 | 0.342mg | 0.058mg |
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Folate | 27µg | 94µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 1.9µg | 2.7µg |
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Tryptophan | 0.19mg | 0.078mg |
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Threonine | 0.354mg | 0.262mg |
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Isoleucine | 0.455mg | 0.385mg |
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Leucine | 0.83mg | 0.625mg |
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Lysine | 0.339mg | 0.5mg |
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Methionine | 0.19mg | 0.11mg |
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Phenylalanine | 0.58mg | 0.44mg |
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Valine | 0.554mg | 0.423mg |
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Histidine | 0.285mg | 0.211mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.232g | 0.038g |
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Monounsaturated Fat | 0.173g | 0.029g |
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Polyunsaturated fat | 0.541g | 0.359g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

17

Mineral Summary Score
69

35

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%

45%

Carbohydrates
76%

18%

Fats
6%

3%

Comparison summary
Which food is richer in minerals?

Bulgur is relatively richer in minerals
Which food is lower in Sugar?

Bulgur is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?

Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?

Black gram is lower in Saturated Fat (difference - 0.194g)
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 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.