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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.

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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
Bulgur
6
:
Contains more Iron +423.4%
Contains more Potassium +70.8%
Contains more Magnesium +272.7%
Contains more Copper +597.9%
Contains more Zinc +421.6%
Contains more Phosphorus +408.5%
Contains more Calcium +42.9%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +423.4%
Contains more Potassium +70.8%
Contains more Magnesium +272.7%
Contains more Copper +597.9%
Contains more Zinc +421.6%
Contains more Phosphorus +408.5%
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 C +∞%
Contains more Vitamin A +9511.1%
Contains more Folate +129.6%
Equal in Vitamin B2 - 0.11
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
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 C +∞%
Contains more Vitamin A +9511.1%
Contains more Folate +129.6%
Equal in Vitamin B2 - 0.11

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Yardlong bean (Asparagus 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 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)

All nutrients comparison - raw data values

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

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.