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Bulgur vs. Lablab — In-Depth Nutrition Comparison

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Differences between Bulgur and Lablab

  • Bulgur has more Manganese, while Lablab has more Iron, Copper, Zinc, Vitamin B1, Magnesium, Phosphorus, and Potassium.
  • Lablab's daily need coverage for Iron is 45% higher.
  • Lablab contains 2 times less Vitamin B3 than Bulgur. Bulgur contains 1mg of Vitamin B3, while Lablab contains 0.411mg.

The food types used in this comparison are Bulgur, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Lablab 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.
Bulgur
2
:
8
Lablab
Contains less Sodium -28.6%
Contains more Manganese +26.3%
Contains more Calcium +300%
Contains more Iron +377.1%
Contains more Magnesium +156.3%
Contains more Phosphorus +200%
Contains more Potassium +395.6%
Contains more Zinc +400%
Contains more Copper +354.7%
Contains more Selenium +366.7%
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 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains less Sodium -28.6%
Contains more Manganese +26.3%
Contains more Calcium +300%
Contains more Iron +377.1%
Contains more Magnesium +156.3%
Contains more Phosphorus +200%
Contains more Potassium +395.6%
Contains more Zinc +400%
Contains more Copper +354.7%
Contains more Selenium +366.7%

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
7
:
2
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +124.3%
Contains more Folate +350%
Contains more Vitamin B1 +373.7%
Contains more Vitamin B2 +32.1%
Equal in Vitamin B5 - 0.316
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 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +124.3%
Contains more Folate +350%
Contains more Vitamin B1 +373.7%
Contains more Vitamin B2 +32.1%
Equal in Vitamin B5 - 0.316

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
1
:
4
Lablab
Contains more Water +12.5%
Contains more Protein +164.3%
Contains more Fats +141.7%
Contains more Carbs +11.4%
Contains more Other +329.4%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Water +12.5%
Contains more Protein +164.3%
Contains more Fats +141.7%
Contains more Carbs +11.4%
Contains more Other +329.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
2
:
1
Lablab
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +150%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Lablab Opinion
Net carbs 14.08g 20.69g Lablab
Protein 3.08g 8.14g Lablab
Fats 0.24g 0.58g Lablab
Carbs 18.58g 20.69g Lablab
Calories 83kcal 117kcal Lablab
Sugar 0.1g Lablab
Fiber 4.5g Bulgur
Calcium 10mg 40mg Lablab
Iron 0.96mg 4.58mg Lablab
Magnesium 32mg 82mg Lablab
Phosphorus 40mg 120mg Lablab
Potassium 68mg 337mg Lablab
Sodium 5mg 7mg Bulgur
Zinc 0.57mg 2.85mg Lablab
Copper 0.075mg 0.341mg Lablab
Manganese 0.609mg 0.482mg Bulgur
Selenium 0.6µg 2.8µg Lablab
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.057mg 0.27mg Lablab
Vitamin B2 0.028mg 0.037mg Lablab
Vitamin B3 1mg 0.411mg Bulgur
Vitamin B5 0.344mg 0.316mg Bulgur
Vitamin B6 0.083mg 0.037mg Bulgur
Folate 18µg 4µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.068mg Lablab
Threonine 0.089mg 0.315mg Lablab
Isoleucine 0.114mg 0.39mg Lablab
Leucine 0.208mg 0.691mg Lablab
Lysine 0.085mg 0.556mg Lablab
Methionine 0.048mg 0.065mg Lablab
Phenylalanine 0.145mg 0.41mg Lablab
Valine 0.139mg 0.422mg Lablab
Histidine 0.071mg 0.233mg Lablab
Saturated Fat 0.042g 0.099g Bulgur
Monounsaturated Fat 0.031g 0.026g Bulgur
Polyunsaturated fat 0.098g 0.245g Lablab

Which food is preferable for your diet?

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

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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
10%
Lablab
Minerals Daily Need Coverage Score
21%
Bulgur
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 2)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.057g)
Which food is richer in vitamins?
Bulgur
Bulgur 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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.