Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bulgur vs. Winged bean — In-Depth Nutrition Comparison

Compare

Important differences between bulgur and winged bean

  • Bulgur has less copper, vitamin B1, potassium, iron, vitamin B2, and zinc.
  • Winged bean's daily need coverage for copper is 146% more.
  • Bulgur has a higher glycemic index than winged bean.

The food varieties used in the comparison are Bulgur, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
3
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +33.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +14.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +761.8%
Contains more IronIron +108.3%
Contains more CopperCopper +1748%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +12.5%
Contains more SeleniumSelenium +16.7%

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
4
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +564.9%
Contains more Vitamin B2Vitamin B2 +432.1%
Contains more Vitamin B3Vitamin B3 +64%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Bulgur Winged bean DV% diff.
Copper 0.075mg 1.386mg 146%
Vitamin B1 0.057mg 0.379mg 27%
Fiber 4.5g 18%
Protein 3.08g 11.6g 17%
Potassium 68mg 586mg 15%
Iron 0.96mg 2mg 13%
Vitamin B2 0.028mg 0.149mg 9%
Zinc 0.57mg 1.39mg 7%
Vitamin B5 0.344mg 0.116mg 5%
Vitamin B3 1mg 1.64mg 4%
Manganese 0.609mg 0.532mg 3%
Calories 83kcal 148kcal 3%
Carbs 18.58g 28.1g 3%
Magnesium 32mg 24mg 2%
Calcium 10mg 30mg 2%
Choline 6.9mg 1%
Phosphorus 40mg 45mg 1%
Sodium 5mg 35mg 1%
Polyunsaturated fat 0.098g 0.174g 1%
Monounsaturated fat 0.031g 0.234g 1%
Fats 0.24g 0.9g 1%
Vitamin B6 0.083mg 0.075mg 1%
Saturated fat 0.042g 0.222g 1%
Net carbs 14.08g 28.1g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.5µg 0%
Folate 18µg 19µg 0%
Tryptophan 0.048mg 0.252mg 0%
Threonine 0.089mg 0.451mg 0%
Isoleucine 0.114mg 0.425mg 0%
Leucine 0.208mg 0.64mg 0%
Lysine 0.085mg 0.592mg 0%
Methionine 0.048mg 0.143mg 0%
Phenylalanine 0.145mg 0.451mg 0%
Valine 0.139mg 0.599mg 0%
Histidine 0.071mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +35.5%
Contains more ProteinProtein +276.6%
Contains more FatsFats +275%
Contains more CarbsCarbs +51.2%
Contains more OtherOther +488.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +654.8%
Contains more Poly. FatPolyunsaturated fat +77.6%

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. 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.