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Chickpea vs Bulgur dry - In-Depth Nutrition Comparison

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How are Chickpea and Bulgur dry different?

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

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

Infographic

Chickpea 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" 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
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.6%
Contains more Fats +354.1%
Contains more Other +89.4%
Contains more Carbs +20.5%
Contains more Water +17.2%
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +66.6%
Contains more Fats +354.1%
Contains more Other +89.4%
Contains more Carbs +20.5%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +696%
Contains more Polyunsaturated fat +404.8%
Contains less Saturated Fat -61.5%
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +696%
Contains more Polyunsaturated fat +404.8%
Contains less Saturated Fat -61.5%

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 dry
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 dry Opinion
Net carbs 50.75g 63.37g Bulgur dry
Protein 20.47g 12.29g Chickpea
Fats 6.04g 1.33g Chickpea
Carbs 62.95g 75.87g Bulgur dry
Calories 378kcal 342kcal Chickpea
Sugar 10.7g 0.41g Bulgur dry
Fiber 12.2g 12.5g Bulgur dry
Calcium 57mg 35mg Chickpea
Iron 4.31mg 2.46mg Chickpea
Magnesium 79mg 164mg Bulgur dry
Phosphorus 252mg 300mg Bulgur dry
Potassium 718mg 410mg Chickpea
Sodium 24mg 17mg Bulgur dry
Zinc 2.76mg 1.93mg Chickpea
Copper 0.656mg 0.335mg Chickpea
Vitamin A 67IU 9IU Chickpea
Vitamin A RAE 3µg 0µg Chickpea
Vitamin E 0.82mg 0.06mg Chickpea
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 dry
Vitamin B5 1.588mg 1.045mg Chickpea
Vitamin B6 0.535mg 0.342mg Chickpea
Folate 557µg 27µg Chickpea
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
Saturated Fat 0.603g 0.232g Bulgur dry
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 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
74%
Chickpea
29%
Bulgur dry
Minerals Daily Need Coverage Score
88%
Chickpea
69%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 10.29g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry 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 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.