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Lupin Bean vs Bulgur dry - In-Depth Nutrition Comparison

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How are Lupin Bean and Bulgur dry different?

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

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

Infographic

Lupin Bean 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
Lupin Bean
Lupin Bean
8
:
0
Bulgur dry
Bulgur dry
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%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Bulgur dry
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
Lupin Bean
Lupin Bean
5
:
5
Bulgur dry
Bulgur dry
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
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Bulgur dry
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Bulgur dry
Bulgur dry
Contains more Protein +194.3%
Contains more Fats +632.3%
Contains more Water +16%
Contains more Other +117.2%
Contains more Carbs +87.9%
Lupin Bean
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Bulgur dry
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 +194.3%
Contains more Fats +632.3%
Contains more Water +16%
Contains more Other +117.2%
Contains more Carbs +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +2177.5%
Contains more Polyunsaturated fat +350.8%
Contains less Saturated Fat -79.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +2177.5%
Contains more Polyunsaturated fat +350.8%
Contains less Saturated Fat -79.9%

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 dry
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 dry Opinion
Net carbs 21.47g 63.37g Bulgur dry
Protein 36.17g 12.29g Lupin Bean
Fats 9.74g 1.33g Lupin Bean
Carbs 40.37g 75.87g Bulgur dry
Calories 371kcal 342kcal Lupin Bean
Sugar 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 dry
Vitamin E 0.06mg Bulgur dry
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 dry
Vitamin B5 0.75mg 1.045mg Bulgur dry
Vitamin B6 0.357mg 0.342mg Lupin Bean
Folate 355µg 27µg Lupin Bean
Vitamin K 1.9µg Bulgur dry
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
Saturated Fat 1.156g 0.232g Bulgur dry
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 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
55%
Lupin Bean
29%
Bulgur dry
Minerals Daily Need Coverage Score
138%
Lupin Bean
69%
Bulgur dry

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 dry
Bulgur dry is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Bulgur dry
Bulgur dry 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 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.