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Soybean vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Soybean and Bulgur

  • The amount of Iron, Copper, Folate, Vitamin B2, Phosphorus, Vitamin B1, Potassium, Vitamin K, Selenium, and Magnesium in Soybean is higher than in Bulgur.
  • Soybean covers your daily Iron needs 166% more than Bulgur.
  • Bulgur has 25 times less Vitamin K than Soybean. Soybean has 47µg of Vitamin K, while Bulgur has 1.9µg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Bulgur, dry.

Infographic

Soybean 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
:
0
Bulgur
Contains more Iron +538.2%
Contains more Calcium +691.4%
Contains more Potassium +338.3%
Contains more Magnesium +70.7%
Contains more Copper +394.9%
Contains more Zinc +153.4%
Contains more Phosphorus +134.7%
Contains less Sodium -88.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +538.2%
Contains more Calcium +691.4%
Contains more Potassium +338.3%
Contains more Magnesium +70.7%
Contains more Copper +394.9%
Contains more Zinc +153.4%
Contains more Phosphorus +134.7%
Contains less Sodium -88.2%

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
:
2
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +144.4%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +656.5%
Contains more Vitamin B6 +10.2%
Contains more Vitamin K +2373.7%
Contains more Folate +1288.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B5 +31.8%
Equal in Vitamin B6 - 0.342
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin C +∞%
Contains more Vitamin A +144.4%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +656.5%
Contains more Vitamin B6 +10.2%
Contains more Vitamin K +2373.7%
Contains more Folate +1288.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B5 +31.8%
Equal in Vitamin B6 - 0.342

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
85
Soybean
29
Bulgur
Mineral Summary Score
252
Soybean
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
219%
Soybean
74%
Bulgur
Carbohydrates
30%
Soybean
76%
Bulgur
Fats
92%
Soybean
6%
Bulgur

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 6.92g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.652g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Bulgur Opinion
Calories 446 342 Soybean
Protein 36.49 12.29 Soybean
Fats 19.94 1.33 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 2.46 Soybean
Calcium 277 35 Soybean
Potassium 1797 410 Soybean
Magnesium 280 164 Soybean
Sugar 7.33 0.41 Bulgur
Fiber 9.3 12.5 Bulgur
Copper 1.658 0.335 Soybean
Zinc 4.89 1.93 Soybean
Starch
Phosphorus 704 300 Soybean
Sodium 2 17 Soybean
Vitamin A 22 9 Soybean
Vitamin E 0.85 0.06 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.232 Soybean
Vitamin B2 0.87 0.115 Soybean
Vitamin B3 1.623 5.114 Bulgur
Vitamin B5 0.793 1.045 Bulgur
Vitamin B6 0.377 0.342 Soybean
Vitamin B12 0 0
Vitamin K 47 1.9 Soybean
Folate 375 27 Soybean
Trans Fat 0 Bulgur
Saturated Fat 2.884 0.232 Bulgur
Monounsaturated Fat 4.404 0.173 Soybean
Polyunsaturated fat 11.255 0.541 Soybean
Tryptophan 0.591 0.19 Soybean
Threonine 1.766 0.354 Soybean
Isoleucine 1.971 0.455 Soybean
Leucine 3.309 0.83 Soybean
Lysine 2.706 0.339 Soybean
Methionine 0.547 0.19 Soybean
Phenylalanine 2.122 0.58 Soybean
Valine 2.029 0.554 Soybean
Histidine 1.097 0.285 Soybean
Fructose

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.