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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
Bulgur
Bulgur
0
:
8
Lupin Bean
Lupin Bean
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%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Lupin Bean
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
Bulgur
5
:
5
Lupin Bean
Lupin Bean
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
Bulgur
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%
Lupin Bean
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
74%
Bulgur
217%
Lupin Bean
Carbohydrates
76%
Bulgur
40%
Lupin Bean
Fats
6%
Bulgur
45%
Lupin Bean

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Lupin Bean Opinion
Calories 342 371 Lupin Bean
Protein 12.29 36.17 Lupin Bean
Fats 1.33 9.74 Lupin Bean
Vitamin C 0 4.8 Lupin Bean
Carbs 75.87 40.37 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.36 Lupin Bean
Calcium 35 176 Lupin Bean
Potassium 410 1013 Lupin Bean
Magnesium 164 198 Lupin Bean
Sugars 0.41 Lupin Bean
Fiber 12.5 18.9 Lupin Bean
Copper 0.335 1.022 Lupin Bean
Zinc 1.93 4.75 Lupin Bean
Starch
Phosphorus 300 440 Lupin Bean
Sodium 17 15 Lupin Bean
Vitamin A 9 0 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.64 Lupin Bean
Vitamin B2 0.115 0.22 Lupin Bean
Vitamin B3 5.114 2.19 Bulgur
Vitamin B5 1.045 0.75 Bulgur
Vitamin B6 0.342 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 355 Lupin Bean
Trans Fat 0 Bulgur
Saturated Fat 0.232 1.156 Bulgur
Monounsaturated Fat 0.173 3.94 Lupin Bean
Polyunsaturated fat 0.541 2.439 Lupin Bean
Tryptophan 0.19 0.289 Lupin Bean
Threonine 0.354 1.331 Lupin Bean
Isoleucine 0.455 1.615 Lupin Bean
Leucine 0.83 2.743 Lupin Bean
Lysine 0.339 1.933 Lupin Bean
Methionine 0.19 0.255 Lupin Bean
Phenylalanine 0.58 1.435 Lupin Bean
Valine 0.554 1.51 Lupin Bean
Histidine 0.285 1.03 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.