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Chickpea vs Bulgur - In-Depth Nutrition Comparison

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How are Chickpea and Bulgur different?

  • Chickpea is richer in Manganese, Folate, Copper, Iron, Vitamin B1, Vitamin B6, Choline, and Vitamin B5, while Bulgur is higher in Vitamin B3, and Magnesium.
  • Chickpea covers your daily need of Manganese 794% more than Bulgur.
  • Chickpea contains 21 times more Folate than Bulgur. Chickpea contains 557µg of Folate, while Bulgur contains 27µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Bulgur, dry types were used in this article.

Infographic

Chickpea vs Bulgur 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 Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%
Contains more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +62.9%
Contains more Iron +75.2%
Contains more Potassium +75.1%
Contains more Zinc +43%
Contains more Copper +95.8%
Contains more Magnesium +107.6%
Contains more Phosphorus +19%
Contains less Sodium -29.2%

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
:
1
Bulgur
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%
Contains more Vitamin B3 +231.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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%
Contains more Vitamin A +644.4%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.6%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B5 +52%
Contains more Vitamin B6 +56.4%
Contains more Folate +1963%
Contains more Vitamin K +373.7%
Contains more Vitamin B3 +231.9%

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.
Chickpea Bulgur
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Bulgur Opinion
Net carbs 50.75g 63.37g Bulgur
Protein 20.47g 12.29g Chickpea
Fats 6.04g 1.33g Chickpea
Carbs 62.95g 75.87g Bulgur
Calories 378kcal 342kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 0.41g Bulgur
Fiber 12.2g 12.5g Bulgur
Calcium 57mg 35mg Chickpea
Iron 4.31mg 2.46mg Chickpea
Magnesium 79mg 164mg Bulgur
Phosphorus 252mg 300mg Bulgur
Potassium 718mg 410mg Chickpea
Sodium 24mg 17mg Bulgur
Zinc 2.76mg 1.93mg Chickpea
Copper 0.656mg 0.335mg Chickpea
Vitamin A 67IU 9IU Chickpea
Vitamin E 0.82mg 0.06mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.232mg Chickpea
Vitamin B2 0.212mg 0.115mg Chickpea
Vitamin B3 1.541mg 5.114mg Bulgur
Vitamin B5 1.588mg 1.045mg Chickpea
Vitamin B6 0.535mg 0.342mg Chickpea
Folate 557µg 27µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 1.9µg Chickpea
Tryptophan 0.2mg 0.19mg Chickpea
Threonine 0.766mg 0.354mg Chickpea
Isoleucine 0.882mg 0.455mg Chickpea
Leucine 1.465mg 0.83mg Chickpea
Lysine 1.377mg 0.339mg Chickpea
Methionine 0.27mg 0.19mg Chickpea
Phenylalanine 1.103mg 0.58mg Chickpea
Valine 0.865mg 0.554mg Chickpea
Histidine 0.566mg 0.285mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.603g 0.232g Bulgur
Monounsaturated Fat 1.377g 0.173g Chickpea
Polyunsaturated fat 2.731g 0.541g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Bulgur
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
74
Chickpea
29
Bulgur
Mineral Summary Score
88
Chickpea
69
Bulgur

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
123%
Chickpea
74%
Bulgur
Carbohydrates
63%
Chickpea
76%
Bulgur
Fats
28%
Chickpea
6%
Bulgur

Comparison summary

Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 11)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 10.29g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.371g)
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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.