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  6. Soybean vs. Bulgur

Soybean vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between soybeans and bulgur

  • Bulgur has less iron, copper, phosphorus, vitamin B2, vitamin K, potassium, magnesium, selenium, vitamin B6, and manganese.
  • Soybeans' daily need coverage for iron is 52% more.
  • Soybeans have 38 times more vitamin K than bulgur. Soybeans have 19.2µg of vitamin K, while bulgur has 0.5µg.
  • Bulgur has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Bulgur, cooked.

Infographic

Soybean 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.
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Bulgur
Bulgur
0
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 +168.8%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +657.4%
Contains more IronIron +435.4%
Contains more CopperCopper +442.7%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +512.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +35.3%
Contains more SeleniumSelenium +1116.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +171.9%
Contains more Vitamin B2Vitamin B2 +917.9%
Contains more Vitamin B6Vitamin B6 +181.9%
Contains more Vitamin KVitamin K +3740%
Contains more FolateFolate +200%
Contains more Vitamin B3Vitamin B3 +150.6%
Contains more Vitamin B5Vitamin B5 +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Bulgur DV% diff.
Iron 5.14mg 0.96mg 52%
Copper 0.407mg 0.075mg 37%
Polyunsaturated fat 5.064g 0.098g 33%
Protein 18.21g 3.08g 30%
Phosphorus 245mg 40mg 29%
Vitamin B2 0.285mg 0.028mg 20%
Vitamin K 19.2µg 0.5µg 16%
Fats 8.97g 0.24g 13%
Magnesium 86mg 32mg 13%
Potassium 515mg 68mg 13%
Selenium 7.3µg 0.6µg 12%
Vitamin B6 0.234mg 0.083mg 12%
Calcium 102mg 10mg 9%
Manganese 0.824mg 0.609mg 9%
Folate 54µg 18µg 9%
Vitamin B1 0.155mg 0.057mg 8%
Choline 47.5mg 6.9mg 7%
Fiber 6g 4.5g 6%
Saturated fat 1.297g 0.042g 6%
Zinc 1.15mg 0.57mg 5%
Monounsaturated fat 1.981g 0.031g 5%
Calories 172kcal 83kcal 4%
Vitamin B3 0.399mg 1mg 4%
Carbs 8.36g 18.58g 3%
Vitamin B5 0.179mg 0.344mg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.01mg 2%
Protein per 100 calories 11g 3.7g N/A
Calories per 10 g protein 94kcal 269kcal N/A
Weight per 100 calories 58g 120g N/A
Unsaturated / Saturated Fat ratio 5.4 3.1 N/A
Net carbs 2.36g 14.08g N/A
Sugar 3g 0.1g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.242mg 0.048mg 0%
Threonine 0.723mg 0.089mg 0%
Isoleucine 0.807mg 0.114mg 0%
Leucine 1.355mg 0.208mg 0%
Lysine 1.108mg 0.085mg 0%
Methionine 0.224mg 0.048mg 0%
Phenylalanine 0.869mg 0.145mg 0%
Valine 0.831mg 0.139mg 0%
Histidine 0.449mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Bulgur
Bulgur
2
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 +491.2%
Contains more FatsFats +3637.5%
Contains more OtherOther +461.8%
Contains more CarbsCarbs +122.2%
Contains more WaterWater +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 Mono. FatMonounsaturated fat +6290.3%
Contains more Poly. FatPolyunsaturated fat +5067.3%
Contains less Sat. FatSaturated fat -96.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.