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  6. Chickpeas vs. Bulgur dry

Chickpeas vs. Bulgur dry — In-Depth Nutrition Comparison

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How are Chickpeas and Bulgur dry different?

  • Chickpeas is higher in Folate, and Iron, however, Bulgur dry is richer in Manganese, Vitamin B3, Magnesium, Fiber, Phosphorus, Vitamin B6, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Manganese from Bulgur dry is 88% higher.
  • Chickpeas contains 6 times more Folate than Bulgur dry. While Chickpeas contains 172µg of Folate, Bulgur dry contains only 27µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Bulgur, dry are the varieties used in this article.

Infographic

Chickpeas vs Bulgur dry 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.
Chickpeas
Chickpeas
5
:
5
Bulgur dry
Bulgur dry
Contains more Calcium +40%
Contains more Iron +17.5%
Contains less Sodium -58.8%
Contains more Selenium +60.9%
Contains more Magnesium +241.7%
Contains more Phosphorus +78.6%
Contains more Potassium +40.9%
Contains more Zinc +26.1%
Contains more Manganese +195.9%
Equal in Copper - 0.335
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +40%
Contains more Iron +17.5%
Contains less Sodium -58.8%
Contains more Selenium +60.9%
Contains more Magnesium +241.7%
Contains more Phosphorus +78.6%
Contains more Potassium +40.9%
Contains more Zinc +26.1%
Contains more Manganese +195.9%
Equal in Copper - 0.335

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.
Chickpeas
Chickpeas
5
:
5
Bulgur dry
Bulgur dry
Contains more Vitamin A +200%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Folate +537%
Contains more Vitamin K +110.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +872.2%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +146%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Bulgur dry
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 +200%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Folate +537%
Contains more Vitamin K +110.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +872.2%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +146%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
Bulgur dry
Bulgur dry
Contains more Fats +94.7%
Contains more Water +569%
Contains more Protein +38.7%
Contains more Carbs +176.7%
Contains more Other +64.1%
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +94.7%
Contains more Water +569%
Contains more Protein +38.7%
Contains more Carbs +176.7%
Contains more Other +64.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +237%
Contains more Polyunsaturated fat +113.7%
Contains less Saturated Fat -13.8%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +237%
Contains more Polyunsaturated fat +113.7%
Contains less Saturated Fat -13.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Bulgur dry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Bulgur dry Opinion
Net carbs 19.82g 63.37g Bulgur dry
Protein 8.86g 12.29g Bulgur dry
Fats 2.59g 1.33g Chickpeas
Carbs 27.42g 75.87g Bulgur dry
Calories 164kcal 342kcal Bulgur dry
Sugar 4.8g 0.41g Bulgur dry
Fiber 7.6g 12.5g Bulgur dry
Calcium 49mg 35mg Chickpeas
Iron 2.89mg 2.46mg Chickpeas
Magnesium 48mg 164mg Bulgur dry
Phosphorus 168mg 300mg Bulgur dry
Potassium 291mg 410mg Bulgur dry
Sodium 7mg 17mg Chickpeas
Zinc 1.53mg 1.93mg Bulgur dry
Copper 0.352mg 0.335mg Chickpeas
Manganese 1.03mg 3.048mg Bulgur dry
Selenium 3.7µg 2.3µg Chickpeas
Vitamin A 27IU 9IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.06mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.232mg Bulgur dry
Vitamin B2 0.063mg 0.115mg Bulgur dry
Vitamin B3 0.526mg 5.114mg Bulgur dry
Vitamin B5 0.286mg 1.045mg Bulgur dry
Vitamin B6 0.139mg 0.342mg Bulgur dry
Folate 172µg 27µg Chickpeas
Vitamin K 4µg 1.9µg Chickpeas
Tryptophan 0.085mg 0.19mg Bulgur dry
Threonine 0.329mg 0.354mg Bulgur dry
Isoleucine 0.38mg 0.455mg Bulgur dry
Leucine 0.631mg 0.83mg Bulgur dry
Lysine 0.593mg 0.339mg Chickpeas
Methionine 0.116mg 0.19mg Bulgur dry
Phenylalanine 0.475mg 0.58mg Bulgur dry
Valine 0.372mg 0.554mg Bulgur dry
Histidine 0.244mg 0.285mg Bulgur dry
Saturated Fat 0.269g 0.232g Bulgur dry
Monounsaturated Fat 0.583g 0.173g Chickpeas
Polyunsaturated fat 1.156g 0.541g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
29%
Bulgur dry
Minerals Daily Need Coverage Score
57%
Chickpeas
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 11)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 4.39g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.037g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Bulgur dry - 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.