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  6. Bulgur vs. Lupin Bean

Bulgur vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between bulgur and lupin Bean

  • Bulgur has more fiber and vitamin B6; however, lupin Bean is richer in copper, phosphorus, folate, zinc, vitamin B1, magnesium, and potassium.
  • Lupin Bean covers your daily copper needs 17% more than bulgur.
  • Lupin Bean has 9 times less vitamin B6 than bulgur. Bulgur has 0.083mg of vitamin B6, while lupin Bean has 0.009mg.

Specific food types used in this comparison are Bulgur, cooked and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Lupin Bean 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
Bulgur
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +25%
Contains more CopperCopper +208%
Contains more ZincZinc +142.1%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +11%
Contains more SeleniumSelenium +333.3%

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
Bulgur
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B5Vitamin B5 +83%
Contains more Vitamin B6Vitamin B6 +822.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more FolateFolate +227.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Lupin Bean DV% diff.
Protein 3.08g 15.57g 25%
Copper 0.075mg 0.231mg 17%
Phosphorus 40mg 128mg 13%
Folate 18µg 59µg 10%
Fiber 4.5g 2.8g 7%
Zinc 0.57mg 1.38mg 7%
Vitamin B6 0.083mg 0.009mg 6%
Vitamin B1 0.057mg 0.134mg 6%
Magnesium 32mg 54mg 5%
Potassium 68mg 245mg 5%
Calcium 10mg 51mg 4%
Polyunsaturated fat 0.098g 0.73g 4%
Fats 0.24g 2.92g 4%
Selenium 0.6µg 2.6µg 4%
Monounsaturated fat 0.031g 1.18g 3%
Carbs 18.58g 9.88g 3%
Iron 0.96mg 1.2mg 3%
Vitamin B3 1mg 0.495mg 3%
Vitamin B5 0.344mg 0.188mg 3%
Manganese 0.609mg 0.676mg 3%
Calories 83kcal 119kcal 2%
Vitamin B2 0.028mg 0.053mg 2%
Choline 6.9mg 1%
Saturated fat 0.042g 0.346g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 14.08g 7.08g N/A
Sugar 0.1g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.125mg 0%
Threonine 0.089mg 0.573mg 0%
Isoleucine 0.114mg 0.695mg 0%
Leucine 0.208mg 1.181mg 0%
Lysine 0.085mg 0.832mg 0%
Methionine 0.048mg 0.11mg 0%
Phenylalanine 0.145mg 0.618mg 0%
Valine 0.139mg 0.65mg 0%
Histidine 0.071mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +88.1%
Contains more ProteinProtein +405.5%
Contains more FatsFats +1116.7%
Contains more OtherOther +61.8%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +3706.5%
Contains more Poly. FatPolyunsaturated fat +644.9%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.