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  6. Lupin Bean vs. Bulgur

Lupin Bean vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between Lupin Bean and Bulgur

  • Lupin Bean has more Copper, Phosphorus, Folate, Zinc, Vitamin B1, Magnesium, and Potassium, however, Bulgur is richer in Fiber, and Vitamin B6.
  • Lupin Bean covers your daily Copper needs 17% more than Bulgur.
  • Bulgur has 5 times less Calcium than Lupin Bean. Lupin Bean has 51mg of Calcium, while Bulgur has 10mg.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Lupin Bean 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.
Lupin Bean
Lupin Bean
10
:
0
Bulgur
Bulgur
Contains more Calcium +410%
Contains more Iron +25%
Contains more Magnesium +68.8%
Contains more Phosphorus +220%
Contains more Potassium +260.3%
Contains less Sodium -20%
Contains more Zinc +142.1%
Contains more Copper +208%
Contains more Manganese +11%
Contains more Selenium +333.3%
Equal in Manganese - 0.609
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +410%
Contains more Iron +25%
Contains more Magnesium +68.8%
Contains more Phosphorus +220%
Contains more Potassium +260.3%
Contains less Sodium -20%
Contains more Zinc +142.1%
Contains more Copper +208%
Contains more Manganese +11%
Contains more Selenium +333.3%
Equal in Manganese - 0.609

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.
Lupin Bean
Lupin Bean
5
:
5
Bulgur
Bulgur
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +89.3%
Contains more Folate +227.8%
Contains more Vitamin B3 +102%
Contains more Vitamin B5 +83%
Contains more Vitamin B6 +822.2%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +89.3%
Contains more Folate +227.8%
Contains more Vitamin B3 +102%
Contains more Vitamin B5 +83%
Contains more Vitamin B6 +822.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Bulgur
Bulgur
Contains more Protein +405.5%
Contains more Fats +1116.7%
Contains more Other +61.8%
Contains more Carbs +88.1%
Equal in Water - 77.76
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Bulgur
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 Protein +405.5%
Contains more Fats +1116.7%
Contains more Other +61.8%
Contains more Carbs +88.1%
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +3706.5%
Contains more Polyunsaturated fat +644.9%
Contains less Saturated Fat -87.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +3706.5%
Contains more Polyunsaturated fat +644.9%
Contains less Saturated Fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 7.08g 14.08g Bulgur
Protein 15.57g 3.08g Lupin Bean
Fats 2.92g 0.24g Lupin Bean
Carbs 9.88g 18.58g Bulgur
Calories 119kcal 83kcal Lupin Bean
Sugar 0.1g Lupin Bean
Fiber 2.8g 4.5g Bulgur
Calcium 51mg 10mg Lupin Bean
Iron 1.2mg 0.96mg Lupin Bean
Magnesium 54mg 32mg Lupin Bean
Phosphorus 128mg 40mg Lupin Bean
Potassium 245mg 68mg Lupin Bean
Sodium 4mg 5mg Lupin Bean
Zinc 1.38mg 0.57mg Lupin Bean
Copper 0.231mg 0.075mg Lupin Bean
Manganese 0.676mg 0.609mg Lupin Bean
Selenium 2.6µg 0.6µg Lupin Bean
Vitamin A 7IU 2IU Lupin Bean
Vitamin E 0.01mg Bulgur
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.057mg Lupin Bean
Vitamin B2 0.053mg 0.028mg Lupin Bean
Vitamin B3 0.495mg 1mg Bulgur
Vitamin B5 0.188mg 0.344mg Bulgur
Vitamin B6 0.009mg 0.083mg Bulgur
Folate 59µg 18µg Lupin Bean
Vitamin K 0.5µg Bulgur
Tryptophan 0.125mg 0.048mg Lupin Bean
Threonine 0.573mg 0.089mg Lupin Bean
Isoleucine 0.695mg 0.114mg Lupin Bean
Leucine 1.181mg 0.208mg Lupin Bean
Lysine 0.832mg 0.085mg Lupin Bean
Methionine 0.11mg 0.048mg Lupin Bean
Phenylalanine 0.618mg 0.145mg Lupin Bean
Valine 0.65mg 0.139mg Lupin Bean
Histidine 0.443mg 0.071mg Lupin Bean
Saturated Fat 0.346g 0.042g Bulgur
Monounsaturated Fat 1.18g 0.031g Lupin Bean
Polyunsaturated fat 0.73g 0.098g 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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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
10%
Lupin Bean
8%
Bulgur
Minerals Daily Need Coverage Score
39%
Lupin Bean
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1mg)
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 - 0.304g)
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

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.