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Bulgur vs Lupin Bean - In-Depth Nutrition Comparison

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How are Bulgur and Lupin Bean different?

  • Bulgur is richer in Manganese, and Vitamin B3, while Lupin Bean is higher in Folate, Copper, Vitamin B1, Zinc, Fiber, Iron, Phosphorus, and Potassium.
  • Lupin Bean covers your daily need of Folate 82% more than Bulgur.
  • Bulgur contains 2 times more Vitamin B3 than Lupin Bean. Bulgur contains 5.114mg of Vitamin B3, while Lupin Bean contains 2.19mg.

Bulgur, dry and Lupins, mature seeds, raw types were used in this article.

Infographic

Bulgur vs Lupin Bean 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 Iron +77.2%
Contains more Calcium +402.9%
Contains more Potassium +147.1%
Contains more Magnesium +20.7%
Contains more Copper +205.1%
Contains more Zinc +146.1%
Contains more Phosphorus +46.7%
Contains less Sodium -11.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +77.2%
Contains more Calcium +402.9%
Contains more Potassium +147.1%
Contains more Magnesium +20.7%
Contains more Copper +205.1%
Contains more Zinc +146.1%
Contains more Phosphorus +46.7%
Contains less Sodium -11.8%

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +91.3%
Contains more Folate +1214.8%
Equal in Vitamin B6 - 0.357
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +91.3%
Contains more Folate +1214.8%
Equal in Vitamin B6 - 0.357

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

All nutrients comparison - raw data values

Nutrient Bulgur Lupin Bean Opinion
Calories 342kcal 371kcal Lupin Bean
Protein 12.29g 36.17g Lupin Bean
Fats 1.33g 9.74g Lupin Bean
Vitamin C 0mg 4.8mg Lupin Bean
Net carbs 63.37g 21.47g Bulgur
Carbs 75.87g 40.37g Bulgur
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.46mg 4.36mg Lupin Bean
Calcium 35mg 176mg Lupin Bean
Potassium 410mg 1013mg Lupin Bean
Magnesium 164mg 198mg Lupin Bean
Sugar 0.41g g Lupin Bean
Fiber 12.5g 18.9g Lupin Bean
Copper 0.335mg 1.022mg Lupin Bean
Zinc 1.93mg 4.75mg Lupin Bean
Starch g g
Phosphorus 300mg 440mg Lupin Bean
Sodium 17mg 15mg Lupin Bean
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0µg 0µg
Vitamin B1 0.232mg 0.64mg Lupin Bean
Vitamin B2 0.115mg 0.22mg Lupin Bean
Vitamin B3 5.114mg 2.19mg Bulgur
Vitamin B5 1.045mg 0.75mg Bulgur
Vitamin B6 0.342mg 0.357mg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Folate 27µg 355µg Lupin Bean
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 1.156g Bulgur
Monounsaturated Fat 0.173g 3.94g Lupin Bean
Polyunsaturated fat 0.541g 2.439g Lupin Bean
Tryptophan 0.19mg 0.289mg Lupin Bean
Threonine 0.354mg 1.331mg Lupin Bean
Isoleucine 0.455mg 1.615mg Lupin Bean
Leucine 0.83mg 2.743mg Lupin Bean
Lysine 0.339mg 1.933mg Lupin Bean
Methionine 0.19mg 0.255mg Lupin Bean
Phenylalanine 0.58mg 1.435mg Lupin Bean
Valine 0.554mg 1.51mg Lupin Bean
Histidine 0.285mg 1.03mg Lupin Bean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55
Lupin Bean
Mineral Summary Score
69
Bulgur
138
Lupin Bean

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
217%
Lupin Bean
Carbohydrates
76%
Bulgur
40%
Lupin Bean
Fats
6%
Bulgur
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.3)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.