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Bulgur vs Chickpea - In-Depth Nutrition Comparison

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How are Bulgur and Chickpea different?

  • Bulgur is richer in Vitamin B3, and Magnesium, while Chickpea is higher in Manganese, Folate, Copper, Iron, Vitamin B1, Vitamin B6, Choline, and Vitamin B5.
  • Chickpea covers your daily need of Manganese 794% more than Bulgur.
  • Bulgur contains 3 times more Vitamin B3 than Chickpea. Bulgur contains 5.114mg of Vitamin B3, while Chickpea contains 1.541mg.

Bulgur, dry and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Bulgur vs Chickpea infographic
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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 more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%
Contains more Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%
Contains more Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%

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
1
:
Contains more Vitamin B3 +231.9%
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B3 +231.9%
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%

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

All nutrients comparison - raw data values

Nutrient Bulgur Chickpea Opinion
Net carbs 63.37g 50.75g Bulgur
Protein 12.29g 20.47g Chickpea
Fats 1.33g 6.04g Chickpea
Carbs 75.87g 62.95g Bulgur
Calories 342kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar 0.41g 10.7g Bulgur
Fiber 12.5g 12.2g Bulgur
Calcium 35mg 57mg Chickpea
Iron 2.46mg 4.31mg Chickpea
Magnesium 164mg 79mg Bulgur
Phosphorus 300mg 252mg Bulgur
Potassium 410mg 718mg Chickpea
Sodium 17mg 24mg Bulgur
Zinc 1.93mg 2.76mg Chickpea
Copper 0.335mg 0.656mg Chickpea
Vitamin A 9IU 67IU Chickpea
Vitamin E 0.06mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.232mg 0.477mg Chickpea
Vitamin B2 0.115mg 0.212mg Chickpea
Vitamin B3 5.114mg 1.541mg Bulgur
Vitamin B5 1.045mg 1.588mg Chickpea
Vitamin B6 0.342mg 0.535mg Chickpea
Folate 27µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 9µg Chickpea
Tryptophan 0.19mg 0.2mg Chickpea
Threonine 0.354mg 0.766mg Chickpea
Isoleucine 0.455mg 0.882mg Chickpea
Leucine 0.83mg 1.465mg Chickpea
Lysine 0.339mg 1.377mg Chickpea
Methionine 0.19mg 0.27mg Chickpea
Phenylalanine 0.58mg 1.103mg Chickpea
Valine 0.554mg 0.865mg Chickpea
Histidine 0.285mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.603g Bulgur
Monounsaturated Fat 0.173g 1.377g Chickpea
Polyunsaturated fat 0.541g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Chickpea
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
74
Chickpea
Mineral Summary Score
69
Bulgur
88
Chickpea

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
123%
Chickpea
Carbohydrates
76%
Bulgur
63%
Chickpea
Fats
6%
Bulgur
28%
Chickpea

Comparison summary

Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 11)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 10.29g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.371g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.