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Bulgur vs Winged bean - In-Depth Nutrition Comparison

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Differences between Bulgur and Winged bean

  • Bulgur has more Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, and Iron, while Winged bean has more Copper, Vitamin B1, and Potassium.
  • Winged bean's daily need coverage for Copper is 117% higher.
  • Winged bean contains 9 times less Vitamin B5 than Bulgur. Bulgur contains 1.045mg of Vitamin B5, while Winged bean contains 0.116mg.

The food types used in this comparison are Bulgur, dry and Winged bean tuber, raw.

Infographic

Bulgur vs Winged 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
Bulgur
6
:
2
Winged bean
Winged bean
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%
Contains more Potassium +42.9%
Contains more Copper +313.7%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%
Contains more Potassium +42.9%
Contains more Copper +313.7%

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
7
:
2
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%
Bulgur
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%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%

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

All nutrients comparison - raw data values

Nutrient Bulgur Winged bean Opinion
Net carbs 63.37g 28.1g Bulgur
Protein 12.29g 11.6g Bulgur
Fats 1.33g 0.9g Bulgur
Carbs 75.87g 28.1g Bulgur
Calories 342kcal 148kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Winged bean
Fiber 12.5g g Bulgur
Calcium 35mg 30mg Bulgur
Iron 2.46mg 2mg Bulgur
Magnesium 164mg 24mg Bulgur
Phosphorus 300mg 45mg Bulgur
Potassium 410mg 586mg Winged bean
Sodium 17mg 35mg Bulgur
Zinc 1.93mg 1.39mg Bulgur
Copper 0.335mg 1.386mg Winged bean
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.379mg Winged bean
Vitamin B2 0.115mg 0.149mg Winged bean
Vitamin B3 5.114mg 1.64mg Bulgur
Vitamin B5 1.045mg 0.116mg Bulgur
Vitamin B6 0.342mg 0.075mg Bulgur
Folate 27µg 19µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.252mg Winged bean
Threonine 0.354mg 0.451mg Winged bean
Isoleucine 0.455mg 0.425mg Bulgur
Leucine 0.83mg 0.64mg Bulgur
Lysine 0.339mg 0.592mg Winged bean
Methionine 0.19mg 0.143mg Bulgur
Phenylalanine 0.58mg 0.451mg Bulgur
Valine 0.554mg 0.599mg Winged bean
Histidine 0.285mg 0.241mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.222g Winged bean
Monounsaturated Fat 0.173g 0.234g Winged bean
Polyunsaturated fat 0.541g 0.174g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Winged bean
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
17
Winged bean
Mineral Summary Score
69
Bulgur
85
Winged 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
70%
Winged bean
Carbohydrates
76%
Bulgur
28%
Winged bean
Fats
6%
Bulgur
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 18mg)
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)
Which food is richer in minerals?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.