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  6. Bulgur vs. Yardlong beans

Bulgur vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between bulgur and yardlong beans

  • Bulgur has more manganese and vitamin B5, while yardlong beans has more vitamin C, vitamin A, folate, potassium, and vitamin B2.
  • Yardlong beans covers your daily need for vitamin C, 18% more than bulgur.
  • Bulgur contains 7 times more vitamin B5 than yardlong beans. While bulgur contains 0.344mg of vitamin B5, yardlong beans contains only 0.051mg.
  • Bulgur has a lower glycemic index. The glycemic index of bulgur is 47, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Bulgur, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bulgur vs Yardlong beans 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +59.6%
Contains more ZincZinc +58.3%
Contains more ManganeseManganese +203%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +326.5%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +150%
~equal in Iron ~0.98mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B5Vitamin B5 +574.5%
Contains more Vitamin B6Vitamin B6 +245.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.1%
Contains more Vitamin B2Vitamin B2 +253.6%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Yardlong beans DV% diff.
Vitamin C 0mg 16.2mg 18%
Fiber 4.5g 18%
Manganese 0.609mg 0.201mg 18%
Folate 18µg 45µg 7%
Potassium 68mg 290mg 7%
Vitamin B5 0.344mg 0.051mg 6%
Vitamin B6 0.083mg 0.024mg 5%
Vitamin B2 0.028mg 0.099mg 5%
Vitamin A 0µg 23µg 3%
Carbs 18.58g 9.18g 3%
Calcium 10mg 44mg 3%
Copper 0.075mg 0.047mg 3%
Calories 83kcal 47kcal 2%
Vitamin B3 1mg 0.63mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.057mg 0.085mg 2%
Phosphorus 40mg 57mg 2%
Zinc 0.57mg 0.36mg 2%
Magnesium 32mg 42mg 2%
Protein 3.08g 2.53g 1%
Choline 6.9mg 1%
Fats 0.24g 0.1g 0%
Net carbs 14.08g 9.18g N/A
Iron 0.96mg 0.98mg 0%
Sugar 0.1g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.026g 0%
Monounsaturated fat 0.031g 0.009g 0%
Polyunsaturated fat 0.098g 0.042g 0%
Tryptophan 0.048mg 0.029mg 0%
Threonine 0.089mg 0.094mg 0%
Isoleucine 0.114mg 0.135mg 0%
Leucine 0.208mg 0.18mg 0%
Lysine 0.085mg 0.166mg 0%
Methionine 0.048mg 0.036mg 0%
Phenylalanine 0.145mg 0.139mg 0%
Valine 0.139mg 0.146mg 0%
Histidine 0.071mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +21.7%
Contains more FatsFats +140%
Contains more CarbsCarbs +102.4%
Contains more WaterWater +12.5%
Contains more OtherOther +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +244.4%
Contains more Poly. FatPolyunsaturated fat +133.3%
Contains less Sat. FatSaturated fat -38.1%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.