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Bulgur vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Differences between Bulgur and Yardlong bean (Asparagus bean)

  • Bulgur has more Manganese, Phosphorus, Copper, Vitamin B3, Magnesium, Iron, Vitamin B6, Vitamin B5, and Zinc, while Yardlong bean (Asparagus bean) has more Vitamin C.
  • Bulgur's daily need coverage for Manganese is 124% higher.
  • Yardlong bean (Asparagus bean) contains 19 times less Vitamin B5 than Bulgur. Bulgur contains 1.045mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.055mg.

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

Infographic

Bulgur vs Yardlong bean (Asparagus 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 +423.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +408.5%
Contains more Potassium +70.8%
Contains more Zinc +421.6%
Contains more Copper +597.9%
Contains more Calcium +42.9%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +423.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +408.5%
Contains more Potassium +70.8%
Contains more Zinc +421.6%
Contains more Copper +597.9%
Contains more Calcium +42.9%
Contains less Sodium -76.5%

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
7
:
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
Contains more Folate +129.6%
Equal in Vitamin B2 - 0.11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
Contains more Folate +129.6%
Equal in Vitamin B2 - 0.11

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Yardlong bean (Asparagus bean) Opinion
Net carbs 63.37g 8.35g Bulgur
Protein 12.29g 2.8g Bulgur
Fats 1.33g 0.4g Bulgur
Carbs 75.87g 8.35g Bulgur
Calories 342kcal 47kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Yardlong bean (Asparagus bean)
Fiber 12.5g g Bulgur
Calcium 35mg 50mg Yardlong bean (Asparagus bean)
Iron 2.46mg 0.47mg Bulgur
Magnesium 164mg 44mg Bulgur
Phosphorus 300mg 59mg Bulgur
Potassium 410mg 240mg Bulgur
Sodium 17mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.93mg 0.37mg Bulgur
Copper 0.335mg 0.048mg Bulgur
Vitamin A 9IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.232mg 0.107mg Bulgur
Vitamin B2 0.115mg 0.11mg Bulgur
Vitamin B3 5.114mg 0.41mg Bulgur
Vitamin B5 1.045mg 0.055mg Bulgur
Vitamin B6 0.342mg 0.024mg Bulgur
Folate 27µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.032mg Bulgur
Threonine 0.354mg 0.104mg Bulgur
Isoleucine 0.455mg 0.15mg Bulgur
Leucine 0.83mg 0.2mg Bulgur
Lysine 0.339mg 0.184mg Bulgur
Methionine 0.19mg 0.04mg Bulgur
Phenylalanine 0.58mg 0.154mg Bulgur
Valine 0.554mg 0.162mg Bulgur
Histidine 0.285mg 0.09mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.173g 0.036g Bulgur
Polyunsaturated fat 0.541g 0.169g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Yardlong bean (Asparagus 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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
69
Bulgur
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
76%
Bulgur
8%
Yardlong bean (Asparagus bean)
Fats
6%
Bulgur
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.127g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.