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  6. Lima beans vs. Bulgur

Lima beans vs. Bulgur — In-Depth Nutrition Comparison

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A recap on the differences between lima beans and bulgur

  • Bulgur has less iron, copper, folate, potassium, phosphorus, fiber, vitamin B1, selenium, and vitamin B6.
  • Lima beans cover your daily iron needs 18% more than bulgur.
  • Bulgur contains 8 times less selenium than lima beans. Lima beans contain 4.5µg of selenium, while bulgur contains 0.6µg.
  • The glycemic index of bulgur is higher.

Food varieties used in this article are Lima beans, large, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Lima beans vs Bulgur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +647.1%
Contains more IronIron +149%
Contains more CopperCopper +213.3%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +177.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +650%
Contains more ManganeseManganese +18%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Bulgur
Bulgur
1
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +96.4%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +361.1%
Contains more CholineCholine +371%
Contains more Vitamin B3Vitamin B3 +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Bulgur DV% diff.
Iron 2.39mg 0.96mg 18%
Copper 0.235mg 0.075mg 18%
Folate 83µg 18µg 16%
Potassium 508mg 68mg 13%
Phosphorus 111mg 40mg 10%
Fiber 7g 4.5g 10%
Vitamin B1 0.161mg 0.057mg 9%
Protein 7.8g 3.08g 9%
Selenium 4.5µg 0.6µg 7%
Vitamin B6 0.161mg 0.083mg 6%
Choline 32.5mg 6.9mg 5%
Manganese 0.516mg 0.609mg 4%
Vitamin B3 0.421mg 1mg 4%
Zinc 0.95mg 0.57mg 3%
Magnesium 43mg 32mg 3%
Vitamin B5 0.422mg 0.344mg 2%
Calories 115kcal 83kcal 2%
Vitamin B2 0.055mg 0.028mg 2%
Vitamin E 0.18mg 0.01mg 1%
Calcium 17mg 10mg 1%
Carbs 20.88g 18.58g 1%
Vitamin K 2µg 0.5µg 1%
Fats 0.38g 0.24g 0%
Net carbs 13.88g 14.08g N/A
Sugar 2.9g 0.1g N/A
Sodium 2mg 5mg 0%
Saturated fat 0.089g 0.042g 0%
Monounsaturated fat 0.034g 0.031g 0%
Polyunsaturated fat 0.171g 0.098g 0%
Tryptophan 0.092mg 0.048mg 0%
Threonine 0.337mg 0.089mg 0%
Isoleucine 0.411mg 0.114mg 0%
Leucine 0.673mg 0.208mg 0%
Lysine 0.523mg 0.085mg 0%
Methionine 0.099mg 0.048mg 0%
Phenylalanine 0.449mg 0.145mg 0%
Valine 0.469mg 0.139mg 0%
Histidine 0.238mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +153.2%
Contains more FatsFats +58.3%
Contains more CarbsCarbs +12.4%
Contains more OtherOther +238.2%
Contains more WaterWater +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Poly. FatPolyunsaturated fat +74.5%
Contains less Sat. FatSaturated fat -52.8%
~equal in Monounsaturated fat ~0.031g

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.