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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 are 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 for bulgur dry is 88% higher.
  • Chickpeas contain 6 times more folate than bulgur dry. While chickpeas contain 172µg of folate, bulgur dry contains only 27µg.
  • Chickpeas have a lower glycemic index (36) than bulgur dry (47).

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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +40%
Contains more IronIron +17.5%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +60.9%
Contains more MagnesiumMagnesium +241.7%
Contains more PotassiumPotassium +40.9%
Contains more ZincZinc +26.1%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +195.9%
~equal in Copper ~0.335mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +537%
Contains more CholineCholine +52.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +872.2%
Contains more Vitamin B5Vitamin B5 +265.4%
Contains more Vitamin B6Vitamin B6 +146%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Bulgur dry DV% diff.
Manganese 1.03mg 3.048mg 88%
Folate 172µg 27µg 36%
Vitamin B3 0.526mg 5.114mg 29%
Magnesium 48mg 164mg 28%
Fiber 7.6g 12.5g 20%
Phosphorus 168mg 300mg 19%
Vitamin B6 0.139mg 0.342mg 16%
Carbs 27.42g 75.87g 16%
Vitamin B5 0.286mg 1.045mg 15%
Vitamin B1 0.116mg 0.232mg 10%
Calories 164kcal 342kcal 9%
Protein 8.86g 12.29g 7%
Iron 2.89mg 2.46mg 5%
Zinc 1.53mg 1.93mg 4%
Polyunsaturated fat 1.156g 0.541g 4%
Potassium 291mg 410mg 4%
Vitamin B2 0.063mg 0.115mg 4%
Choline 42.8mg 28.1mg 3%
Selenium 3.7µg 2.3µg 3%
Vitamin K 4µg 1.9µg 2%
Vitamin E 0.35mg 0.06mg 2%
Copper 0.352mg 0.335mg 2%
Fats 2.59g 1.33g 2%
Monounsaturated fat 0.583g 0.173g 1%
Calcium 49mg 35mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 63.37g N/A
Sugar 4.8g 0.41g N/A
Sodium 7mg 17mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.269g 0.232g 0%
Tryptophan 0.085mg 0.19mg 0%
Threonine 0.329mg 0.354mg 0%
Isoleucine 0.38mg 0.455mg 0%
Leucine 0.631mg 0.83mg 0%
Lysine 0.593mg 0.339mg 0%
Methionine 0.116mg 0.19mg 0%
Phenylalanine 0.475mg 0.58mg 0%
Valine 0.372mg 0.554mg 0%
Histidine 0.244mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 FatsFats +94.7%
Contains more WaterWater +569%
Contains more ProteinProtein +38.7%
Contains more CarbsCarbs +176.7%
Contains more OtherOther +64.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +237%
Contains more Poly. FatPolyunsaturated fat +113.7%
Contains less Sat. FatSaturated fat -13.8%

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.