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Lupin Bean vs Bulgur - In-Depth Nutrition Comparison

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How are Lupin Bean and Bulgur different?

  • Lupin Bean is richer in Folate, Copper, Vitamin B1, Zinc, Fiber, Iron, Phosphorus, and Potassium, while Bulgur is higher in Manganese, and Vitamin B3.
  • Lupin Bean covers your daily need of Folate 82% more than Bulgur.
  • Lupin Bean contains 3 times more Copper than Bulgur. Lupin Bean contains 1.022mg of Copper, while Bulgur contains 0.335mg.

Lupins, mature seeds, raw and Bulgur, dry types were used in this article.

Infographic

Lupin Bean 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 +402.9%
Contains more Iron +77.2%
Contains more Magnesium +20.7%
Contains more Phosphorus +46.7%
Contains more Potassium +147.1%
Contains less Sodium -11.8%
Contains more Zinc +146.1%
Contains more Copper +205.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +402.9%
Contains more Iron +77.2%
Contains more Magnesium +20.7%
Contains more Phosphorus +46.7%
Contains more Potassium +147.1%
Contains less Sodium -11.8%
Contains more Zinc +146.1%
Contains more Copper +205.1%

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
:
5
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +91.3%
Contains more Folate +1214.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +39.3%
Equal in Vitamin B6 - 0.342
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B2 +91.3%
Contains more Folate +1214.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +39.3%
Equal in Vitamin B6 - 0.342

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Bulgur Opinion
Net carbs 21.47g 63.37g Bulgur
Protein 36.17g 12.29g Lupin Bean
Fats 9.74g 1.33g Lupin Bean
Carbs 40.37g 75.87g Bulgur
Calories 371kcal 342kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 0.41g Lupin Bean
Fiber 18.9g 12.5g Lupin Bean
Calcium 176mg 35mg Lupin Bean
Iron 4.36mg 2.46mg Lupin Bean
Magnesium 198mg 164mg Lupin Bean
Phosphorus 440mg 300mg Lupin Bean
Potassium 1013mg 410mg Lupin Bean
Sodium 15mg 17mg Lupin Bean
Zinc 4.75mg 1.93mg Lupin Bean
Copper 1.022mg 0.335mg Lupin Bean
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.232mg Lupin Bean
Vitamin B2 0.22mg 0.115mg Lupin Bean
Vitamin B3 2.19mg 5.114mg Bulgur
Vitamin B5 0.75mg 1.045mg Bulgur
Vitamin B6 0.357mg 0.342mg Lupin Bean
Folate 355µg 27µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.289mg 0.19mg Lupin Bean
Threonine 1.331mg 0.354mg Lupin Bean
Isoleucine 1.615mg 0.455mg Lupin Bean
Leucine 2.743mg 0.83mg Lupin Bean
Lysine 1.933mg 0.339mg Lupin Bean
Methionine 0.255mg 0.19mg Lupin Bean
Phenylalanine 1.435mg 0.58mg Lupin Bean
Valine 1.51mg 0.554mg Lupin Bean
Histidine 1.03mg 0.285mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 1.156g 0.232g Bulgur
Monounsaturated Fat 3.94g 0.173g Lupin Bean
Polyunsaturated fat 2.439g 0.541g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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
55
Lupin Bean
29
Bulgur
Mineral Summary Score
138
Lupin Bean
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
217%
Lupin Bean
74%
Bulgur
Carbohydrates
40%
Lupin Bean
76%
Bulgur
Fats
45%
Lupin Bean
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.