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Mung bean vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between Mung bean and Bulgur

  • The amount of Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Magnesium, Potassium, Vitamin B5, and Vitamin B6 in Mung bean is higher than in Bulgur.
  • Mung bean covers your daily need of Folate 152% more than Bulgur.
  • Mung bean contains 18 times more Potassium than Bulgur. While Mung bean contains 1246mg of Potassium, Bulgur contains only 68mg.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Bulgur, cooked.

Infographic

Mung 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1220%
Contains more Iron +602.1%
Contains more Magnesium +490.6%
Contains more Phosphorus +817.5%
Contains more Potassium +1732.4%
Contains more Zinc +370.2%
Contains more Copper +1154.7%
Contains more Manganese +70%
Contains more Selenium +1266.7%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +1220%
Contains more Iron +602.1%
Contains more Magnesium +490.6%
Contains more Phosphorus +817.5%
Contains more Potassium +1732.4%
Contains more Zinc +370.2%
Contains more Copper +1154.7%
Contains more Manganese +70%
Contains more Selenium +1266.7%
Contains less Sodium -66.7%

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.
:
0
Bulgur
Contains more Vitamin A +5600%
Contains more Vitamin E +5000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +989.5%
Contains more Vitamin B2 +732.1%
Contains more Vitamin B3 +125.1%
Contains more Vitamin B5 +455.2%
Contains more Vitamin B6 +360.2%
Contains more Folate +3372.2%
Contains more Vitamin K +1700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 +5600%
Contains more Vitamin E +5000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +989.5%
Contains more Vitamin B2 +732.1%
Contains more Vitamin B3 +125.1%
Contains more Vitamin B5 +455.2%
Contains more Vitamin B6 +360.2%
Contains more Folate +3372.2%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +674.7%
Contains more Fats +379.2%
Contains more Carbs +237%
Contains more Other +876.5%
Contains more Water +759.2%
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
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 +674.7%
Contains more Fats +379.2%
Contains more Carbs +237%
Contains more Other +876.5%
Contains more Water +759.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +419.4%
Contains more Polyunsaturated fat +291.8%
Contains less Saturated Fat -87.9%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +419.4%
Contains more Polyunsaturated fat +291.8%
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.
Mung bean Bulgur
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Bulgur Opinion
Net carbs 46.32g 14.08g Mung bean
Protein 23.86g 3.08g Mung bean
Fats 1.15g 0.24g Mung bean
Carbs 62.62g 18.58g Mung bean
Calories 347kcal 83kcal Mung bean
Sugar 6.6g 0.1g Bulgur
Fiber 16.3g 4.5g Mung bean
Calcium 132mg 10mg Mung bean
Iron 6.74mg 0.96mg Mung bean
Magnesium 189mg 32mg Mung bean
Phosphorus 367mg 40mg Mung bean
Potassium 1246mg 68mg Mung bean
Sodium 15mg 5mg Bulgur
Zinc 2.68mg 0.57mg Mung bean
Copper 0.941mg 0.075mg Mung bean
Manganese 1.035mg 0.609mg Mung bean
Selenium 8.2µg 0.6µg Mung bean
Vitamin A 114IU 2IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.01mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.057mg Mung bean
Vitamin B2 0.233mg 0.028mg Mung bean
Vitamin B3 2.251mg 1mg Mung bean
Vitamin B5 1.91mg 0.344mg Mung bean
Vitamin B6 0.382mg 0.083mg Mung bean
Folate 625µg 18µg Mung bean
Vitamin K 9µg 0.5µg Mung bean
Tryptophan 0.26mg 0.048mg Mung bean
Threonine 0.782mg 0.089mg Mung bean
Isoleucine 1.008mg 0.114mg Mung bean
Leucine 1.847mg 0.208mg Mung bean
Lysine 1.664mg 0.085mg Mung bean
Methionine 0.286mg 0.048mg Mung bean
Phenylalanine 1.443mg 0.145mg Mung bean
Valine 1.237mg 0.139mg Mung bean
Histidine 0.695mg 0.071mg Mung bean
Saturated Fat 0.348g 0.042g Bulgur
Monounsaturated Fat 0.161g 0.031g Mung bean
Polyunsaturated fat 0.384g 0.098g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung 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
82%
Mung bean
8%
Bulgur
Minerals Daily Need Coverage Score
126%
Mung bean
21%
Bulgur

Comparison summary

Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 16)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 6.5g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.306g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.